4 Basic core exercises for equestrians

I coach many equestrians.  One of the most common weaknesses I see, whether from the casual pleasure rider or the Grand Prix dressage rider and everyone in between is a weakness in the core muscles.  I have put together 4 core exercises that I highly recommend to improve your riding strength  These 4 exercises take less than 8 minutes, leaving you plenty of time for barn chores.  So no excuses.  Any questions, or other riding issues you're having, just DM Me.  Happy to help.  

Front Plank

Instructions:

1. Lie face down on a mat with elbows resting on the floor next to your chest, palms facing up or in a fist position, feet together.

2. Push your body off the floor in a push-up position with your body resting on elbows or hands.

3. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds, then lower body returning to starting position.   Repeat 2 times.  

Side Plank

Instructions:

1. When performing the side plank, ensure that your body is in a straight line and your supporting elbow is underneath your shoulder.

2. Squeeze your glutes to keep your hips forward in line with your body.

3. Once in position and you have a nice straight line down your body, hold for 15-30 Seconds. Repeat 2 times on each side.  

Superman

Instructions:

1. Lie face down, legs straight, feet together, arms out straight above your head on a mat.

2.Squeeze your glutes to slowly raise your legs and arms, as well as slowly arching your back.

​3.Return to starting position.  Repeat 15 times.

Dead Bugs
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Instructions:

1. When performing this exercise, you'll want to keep your abdominal pulled in.

2. If you have a small towel, place it under your lumbar spine. This will help you maintain neutral spine and give you something to push against while performing the exercise.

3. Begin lying on your back.  This will be your starting position.

4. Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg towards the ground. Only go as far as you can to maintain your back against the ground.  Move the opposite hand towards the ground above your head.

5. Your lumbar position must be maintained against the towel throughout the exercise.

6. Keep your abdominals drawn in and tight, and return the moving leg and arm to the starting position.  Repeat 10 times on each side.