By LAURA CRUMP ANDERSON
There is no denying that the core plays a huge role in being balanced on the horse. Many of my clients will do quite a few core exercises during their work out. The core is an area of the body that is always working, even when you are vertical, side stretching, walking, and especially riding a horse. I love a great exercise to activate the whole core.
Let’s start by defining the core. Depending on who you ask, you might get a few different answers for what the core actually is. Some fitness professionals will say it goes from the top of your head to the bottom of your feet. I have a very specific definition. I define the core as the cylinder in your midsection, the top being your diaphragm (which is a large, dome shaped muscle), the sides encompassing the circumference of your midsection, and the bottom of the cylinder is your pelvic floor.
Increasing your core strength will have many benefits on your riding–including improved balance and stability. You will be more able to maintain a centered position, especially during sudden movements like a spook or even a jump. This reduces the risk of falls and helps you stay in communication with your horse. A stable core allows independent movement and control and coordination. Your ability to absorb shock will be impacted by core strength, whether you are landing from a large fence or siting the trot. Horses respond to subtle shifts in your weight, so a strong, stable core means that your connection with your horse will be enhanced.
Today’s exercise is the leg raise. If you want to turn on the lower part of your core, especially your abdominals, one of the best ways to do so is by moving your legs.
Leg Raises
- Start on your back with your feet on the floor
- Lift your hips off the ground like you are doing a glute bridge
- Make a triangle shape with your hands and place them on your SI joint
- Engage through your core and bring your legs up toward the ceiling
- If it feels okay in your neck, do the same motion with your head
- Engage through your core and slowly lower your legs toward the ground
- However, when your heels are about 3-6 inches above the ground, lift your legs back up toward the ceiling
- Repeat as long as you can or until you reach two minutes.
Hey Plaid Horse Community!
I am doing a challenge for January to Kick Star your core. If you would like to join email me laura@hiddenheightsfitnss.com.
Laura Crump Anderson is a lifelong equestrian and a personal trainer. Click here to find out more about her program, Hidden Heights Fitness.
