Hi it’s Lucy from Ride Fit Equestrian and today I am focusing on physical rider fitness. Apart from cardiovascular fitness, there are two key elements of fitness that can transform your riding; core strength and suppleness. Today we will look at core stability.

What is core stability?

Your core muscles surround your trunk and are at the centre of your body.  These muscles support your spine and hips, and are involved in performing virtually every movement of the limbs.

Why is core stability important to riders?

Core stability is essential to riders for a variety of reasons:

Reduced pain – Having a strong core can help reduce lower back pain because all of the muscles surrounding your spine are stable. Instability in the core area means that you can’t absorb the movement of the horse effectively and over time, this will lead to injury because the ligaments and tissue surrounding the spine will be stressed and overworked.

Enhanced equine performance – Having a stable core and supported back will make you a much more elegant rider, and allow the horse to move freely underneath you. Riders that wobble on the horse’s back need to grip with their knees and hands to balance and the result is a tight, tense and short striding horse. A recent study has found the horses whose riders that embarked upon an 8 week core strength programme demonstrated increased stride length by the end of the programme. A top rider will create the illusion that they are totally still on the horse. In fact, they are moving at one with the horse, creating a magical harmony that many of us think we can only dream of. With the following exercises, this harmony IS possible to achieve.

Reduced risk of injury – Your core is your centre of gravity and a strong core will help you stay ‘with the horse’. A strong core renders you more secure in the saddle so that if the horse spooks you will be far less likely to fall off and injure yourself. Strong muscles around the core will help protect your neck, back and hips in the event of a fall.

Co-ordination – Your limbs are connected to your trunk, therefore unless you are balanced and stabilised in your core, it will be impossible  to move your hands and legs independently of your seat.

Core Exercises

There are lots of simple exercises you can use to strengthen a number of muscles in your body, including your core, lower back and shoulders. You don’t need any equipment for these exercises other than a mat or something comfortable to lie on, and there are several variations to ensure you perform the exercises at a level that is suitable for you. You can practise these within a group, which will allow you to review each other’s technique, plus it is often more fun to practise with friends!