Core Workouts for Horseback Riders: Do This, Then That.
- Ashleigh
- 1 day ago
- 3 min read
Develop Internal Pressure, Then Work On Your Core.
Out of curiosity and for research’s sake to write today’s post, I Googled “core workouts for horseback riding.”
The suggestions range from reasonable (squats, planks, single-leg work, deadbugs, Yoga, Pilates) to the advanced (shoulder-touch planks, hip lift/bridge with ball squeeze, single leg reach on a clock face) to the absurd/out-dated (Supermans, Russian Twists, sit-ups).
It’s no wonder people are confused, don’t know where to begin, get frustrated, give up.
I get it - there is SO MUCH advice out there. Some of it is awesome. But even the reasonable, sound, awesome advice leaves room for improvement.
I am here for squats, planks, deadbugs, etc. I can even get behind the advanced work.
NOTE: Let me also say that for so many riders, squats, planks, deadbugs, etc ARE advanced. If you've never done them, we should definitely chat because there's a lot of room for error and injury or aggravating existing problems if you just go to town on your own. You don't have to do this alone; that's literally why I created EquiForm!
But what the average person sees demo-ed and what they actually do are often quite different. It’s hard to hold yourself accountable for form, and as you work to strengthen weak areas, your body is going to find ways to cheat, compensate, collapse, etc.
It’s just what we do, much like our horses when they don’t want to do something hard.
What’s more important is that for folks like me with a history of back pain, a lot of these exercises will create more compensation and increase your back pain. Your back muscles are already working super hard to keep you upright (especially if you have a sedentary job or have to commute, etc). Asking them to act as a suspension bridge when you’re doing planks because you don’t quite know how to engage the rest of your body will only aggravate your pain symptoms.
And when you’ve been told to “strengthen your core” to help your back pain/tightness/stiffness, this is a really aggravating cycle.
So what is a frustrated horseback rider to do, especially given busy schedules?
Core Workouts for Horseback Riders
Do This, Then That:
Develop Internal Pressure, Then Work On Your Core.
Learn to support yourself better from the inside out by developing your Internal Pressure System.
Now, before you roll your eyes and leave because, “Ashleigh, who has time to add another thing into their day?!” - hear me out.
I coach horseback riders to develop their IPS, and we always start with simply adjusting their breathing mechanics.
Think of your IPS as inflating a car tire that’s low on air. We just have to get you breathing in a more efficient, productive way. You breathe 23,000 times per day, so this adjustment will have a huge impact.
In my EquiForm coaching program, I also help folks integrate their breathing work into low-level exercises because that’s where it can really help you out. Instead of holding your breath or forgetting to utilize your breathing, I help you hone it into the supportive dynamo it is. I also keep an eagle-eye on your posture.
Compensating in posture (things like hanging from your shoulders, collapsing your upper back, lifting your hips into the air, neglecting to engage your legs and feet, letting your head fall) are all easy cheats your body will try to sneak into these exercises. Each one of them costs you, but it’s hard to keep everything in check when you’re starting out.
That’s where I come in, again, for the win.
The first two sessions of my EquiForm program adjust your breathing mechanics to develop your Internal Pressure System & build support from the inside out.
The second two sessions are stability-based, where we unwind old movement patterns that are keeping you stuck in painful compensation patterns.
The last two sessions are all about integration, low-level strength work, and developing a tailored continuity plan for you.
Did I mention that you get weekly exercises to try with your horse?! Isn’t that the whole point?
Next time you hear “strengthen your core,” or “engage your core,” or some other variation, think first about supporting your system from the inside out. It starts with a simple breath.
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