By LAURA CRUMP ANDERSON
Fitness is never straight forward. It requires a commitment to yourself that with the demanding schedule of the equestrian does not always seem attainable. However, for the riders I work with, once they start prioritizing their health, the difference it makes in their riding makes it hard to go back. The new year is a great time to develop a new fitness routine.
Fitness made such a huge difference in my personal riding that I decided to dedicate my life to it. I have worked for top athletes in the sport with the sole purpose of building the best fitness routine for riders that fits our crazy lifestyle. The thing is, we are so active that improving your fitness requires less time commitment than you might think. A 30-minute workout can really have a strong impact on your riding. This must be balanced between strength training and long static holds that target your fascia and connective tissues. In my book Ultimate Exercise Routine for Riders, you can really target the area of your unique anatomy that needs work. As each equestrian is different.
However, one exercise that has a strong impact on improving all my rider’s seats is the Glute Bridge. This is a great exercise for the equestrian because it works your core, glutes, hamstrings, hip flexors, and erector spinae (low back muscles). You can increase the challenge of this exercise or modify it to make it easier depending on your skill level.
Standard Glute Bridge
- Start on your back
- Bend your nears so your feet are on the floor
- Tuck your tailbone under
- Zip up your core from your pubic bone to your belly button
- Inhale-Lift your hips off the ground
- Focus on pressing your pelvis up as high as you can
- Squeeze your glutes
- Exhale and Bring your hips back to the ground
- Repeat for two minutes
Glute Bridge with a 5 Second Hold
- This is a standard glute bridge with a 5 second hold at the top of the range of motion
Single Leg Glute Bridge
- Start on your back
- Bend your knees with your feet on the floor
- Straighten one of your legs
- Engage through your core and lift your hips off ground
- Keep your hips level as your lift them and leg up
- Lift your leg up to the height of your bent knee
- Lower your hips back down to the ground
- Repeat on one leg for 1 minute that immediately switch to the other
I am Laura Crump Anderson, I have spent the last 15 years dedicated to rider fitness. I work with clients to develop a personalized plan that works for them based on their individual weakness in the saddle. I am an ACSM certified personal trainer, 200 hour yoga teacher and I am mat Pilates certified. My goal is to help riders achieve confidence, security and ideal communication with their horse through exercise they commit to outside of the saddle. I specialize in working with riders of all disciplines. Please check out my website Hidden Heights Fitness, and feel free to sign up for a 1:1 consultation if you have specific questions about your struggles in the tack.
