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5 Exercises To Help
Improve Riding Skills
and Posture
August 17, 2020

A rider and their horse are a team. A

rider’s goal is to communicate with its
horse. A rider’s posture and dressage
position should be coordinated with the
horse’s balance and symmetry. Riders
need to stay stable and still, while
simultaneously mobile and flexible to
move along with the horse.

To become a highly skilled rider, one

must have stability, proper posture,
correct riding position, alignment, and
stamina. Improving these aspects will
help the horse understand the
commands and will more likely respond
better. Riders have specific exercises
for body strength, balance, posture,
and riding position.

These horseback rider exercises are

geared to improve strength, riding
position, and balance:

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Albatross

Albatross is an upper-body exercise

that aims to improve posture over the
shoulder girdle to the upper back.

1. Lay flat with the tummy on the

ground

2. Keep feet on the floor

3. Stretch arms wide

4. Lift chest and arms together while

eyes are looking down

5. Allow 5 seconds on the stretched

position or as long as can be handled
then lower the arms

Bridge Glute Lifts

Bridge Glute Lift is an excellent

workout that aims to strengthen the
hamstrings, bottom, and lower back.

1. Lay on your back

2. Lift bottom upward, pull heels

inwards until it aligns with the knees

3. Lay arms flat on the floor, palms

down

4. Push hips upward then lower

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Single-Leg Bridges

Single-Leg Bridges is a strengthening

exercise that also improves symmetry.

1. Lay on back

2. Lift bottom up, pull heels inwards

until it aligns with the

3. Lay arms flat on the floor, palms

down

4. Lift one leg, and press hips upwards,

focusing on the squeezing the bottom,
then lower again.

5. Redo step 4 with another leg

Horse Stance

Horse Stance is a stretching exercise

that aids in improving core strength
and stabilize spine muscles. This also
improves balance and coordination.

1. Palms and knees on the ground. The

hands should align with the shoulders,
and the knees should align with the
hips.

2. While keeping the back straight, lift

right arm simultaneous with left leg
and stretch

3. Redo step 2 with opposite arm and

leg

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Superman

The superman exercise, as it’s called,

helps improve back strength and
stabilize spine muscles.

1. Lay on stomach, point right toe and

stretch as you lift the right leg

2. Lift the left arm while keeping eyes

down.

3. Redo step using opposite arm and

leg

4. Focus on the control and not on the

speed

Improve your horse riding balance

These three elements improve horse

riding balance:

1. Proper posture on the saddle

Sit on the lowest part of the saddle.

Avoid leaning forward or backward.
Sit up straight.

Align your body. Your heel should be

aligned with your hips and spine.

Weight should be distributed evenly.

Avoid putting the entire body weight
on the seat.

Arms should be flexible all the time.

Proper holding the rein is vital
because this is a means to
communicate with the horse. Hold
elbows for it will align with the
horse’s mouth.

Move and always stay in view

Pivo

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2. Train the horse. These routines will

make the rider and the horse get used
to working with each other.

After mounting, stand on the

stirrups. This should resemble a
crouching position.

Trot around on a 2-point position.

Doing this is a good exercise to build
leg muscles and improve balance.

Riding without stirrups will teach

you how to grip without any help.

Leaning sideways will help improve

mobility while maintaining balance
on the saddle.

3. Exercise to improve saddle posture

Build the core muscles of the spine and

abdomen. A strong core helps stabilize
the posture of the upper body.

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1-leg extension

Full body curl

Plank

Bicycle crunch

Strengthen legs by doing leg exercises.

The legs need to be strong to improve
balance, grip, and control of the horse.
The use of a hip circle band will
increase results when doing these
exercises.

Squats

Skipping

Quad stretch

Do as much yoga as possible. The

exercise helps improve balance off and
on the horse. It also promotes flexible
body posture while horse riding.

Warrior pose

Spinal twist

The exercises can be done in 10 counts

for 12 – 15 sets. Stretches should
focus on control and not on how fast
the routine is completed. Do not forget
to rest after every set.

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