Riders in Shape for Top Horses

For many years now, we’ve known that the physical condition of the rider is crucial for performance in the saddle, not to mention that it’s a true responsibility towards our horses, to whom we ask to always be in top shape.

After all, we are a team, and with that come shared joys and challenges… Besides, feeling fit and trained means health, so let’s get motivated, lay down the mats, and do some Pilates. It’s an excellent form of exercise that is both useful and preparatory for those who ride.

Agnese de Blasi, a Pilates instructor—and much more—recommends it. There are truly many exercises we can do to feel good about ourselves, learn to activate our core (the complex of muscles in the abdominal and lumbar areas essential for stability and support of the spine during movement), and leverage these skills in the saddle.

Pilates is an excellent choice for equestrians. It helps improve posture, core strength, flexibility, and balance—all fundamental elements for good performance. Here are some exercises that might be useful.

1. The Saw

Objective: To increase flexibility in the spine and mobility in the hips.
To perform this exercise, sit with your legs extended and separated. Then, extend your arms sideways and rotate your torso towards one leg, trying to touch the pinky toe with the opposite hand.

Hold the position for a few seconds, return to the center, and repeat on the other side. This exercise helps riders improve trunk mobility, making their movements in the saddle more fluid.

2. The Plank

Objective: Strengthening and stabilizing the core.
Place yourself in a plank position, with your elbows on the floor and your body aligned from head to feet. Hold this position for at least 30 seconds (the ideal goal would be to work up to one minute).

Focus on contracting your core during the exercise. The main benefit for a rider is developing a strong core, essential for maintaining balance in the saddle.

3. The Bridge

Objective: Strengthening the glutes, abs, and lower back.
To perform this exercise, lie on your back with your knees bent and feet planted on the floor, aligned with your hips.

Then, lift your hips towards the ceiling, squeezing your glutes and keeping your core active, and slowly lower yourself back down. This exercise strengthens the glutes and legs, which is essential for riders who know how important it is to have strong and responsive legs.

4. The Swimming

Objective: Strengthening the upper body and creating more stability.
Lie on your stomach with your arms and legs extended.

Simultaneously lift your right leg and left arm, then switch to the other side, performing a fluid movement similar to swimming. This exercise is useful for releasing tension and maintaining a more relaxed position in the saddle.

5. Side Leg Lifts

Objective: Strengthening the lateral muscles of the legs and hips.
Lie on your side with your legs stacked. Lift the top leg while keeping it straight, then lower it without letting it touch the floor. Repeat for both legs. This exercise targets the leg muscles, which are necessary for good control over the horse.

6. The Cat-Cow Stretch

Objective: Enhancing the flexibility of the spine to release tension in the back.
Start in a tabletop position with your hands under your shoulders and knees under your hips. Inhale and arch your back, lifting your head and tailbone (the cow position). Exhale and round your back, bringing your chin toward your chest (the cat position). Repeat at least 8 times, alternating the movements.

The benefit for riders is increased spinal flexibility, which is essential for maintaining a more natural and comfortable position in the saddle.

The exercises proposed here are just a few of the many that can help improve our well-being—and that of our horses.

They help develop strength, balance, and mobility, all essential qualities for riding. These exercises are relatively simple but must be executed with precision to avoid creating unnecessary tension in our bodies. However, to see real results, we must practice consistently. And as riders, we know that without consistency, progress is impossible!

Elena Pecora

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