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Fit Rider - Exercises For Equestrians

Engaging in exercises outside of horseback riding is crucial for several reasons:

  1. Strength and Conditioning: Horseback riding requires specific muscle groups to work together efficiently. Exercises such as squats, lunges, and core workouts help strengthen these muscles, improving stability and balance in the saddle.

  2. Injury Prevention: Building overall strength and flexibility can reduce the risk of injuries while riding. Strengthening the core, for example, can help riders maintain proper posture and alignment, decreasing strain on the back and joints.

  3. Enhanced Performance: Stronger muscles and improved cardiovascular fitness translate to better performance in the saddle. Riders with greater strength and endurance can execute maneuvers more effectively and with greater precision.

  4. Balance and Coordination: Exercises that challenge balance and coordination, such as yoga or Pilates, can directly benefit riders by improving their ability to maintain equilibrium and respond to the horse's movements.

  5. Cross-Training Benefits: Engaging in a variety of exercises outside of riding prevents muscle imbalances and overuse injuries. Cross-training also keeps workouts interesting and can break through plateaus in performance.

  6. Mental Well-being: Physical exercise releases endorphins, reducing stress and promoting a positive mood. This mental clarity and emotional balance can enhance focus and confidence in the saddle.

In conclusion, incorporating exercises outside of horseback riding is essential for building strength, preventing injuries, improving performance, and fostering overall well-being, both physically and mentally.

Strength Challenge

Download Cougar Mountain Stables - Game Day - Strength Challenge 

Challenge 1: Physical Health and Strength (March - April)

 

To love yourself is to take control of your physical health. The greatest gift you can give your family and the world is a healthy you.

 

Instructions: 

Work your way through each daily workout listed below to earn points! Each day you will stretch and warm up and then choose one of the listed exercise “sets” to complete to earn 10 points if someone asks you to complete it, or 20 points if you complete the activity by yourself! You can complete each movement set as many times that day as you want for points, so the more active you are the faster you can accumulate points. 

 

Tracking Points: 

Each horse on the sheet is worth 10 points. After completing a movement set, cross off one horse if someone had to remind you, or TWO horses (20 points) if you did it by yourself! There is NO LIMIT to the number of points you can accumulate in one day. 

 

Examples:

Day 1 Amy completes 25 squats, and later that day completes another 25 squats all by herself. 

Amy earned 40 points

 

Day 1 Jake completes 25 sumo squats, but only after someone reminds him. 

Jake earned 10 points

 

Day 1 Cole is feeling very energetic, he completes 25 squats in the morning, 25 sumo squats at lunch, and another 25 squats later in the day all by himself. 

Cole earned 60 points!

Legs, Stretching and Warm-Up

25 Squats, 25 Sumo Squats, Repeat 2x's

March in place for 20 seconds

Stretch muscles, Relax

Abs, Stretching and Warm-up

20 Standing Oblique Twists

30-second Floor Plank, Repeat above

March in place for 20 seconds, Stretch muscles, Relax

Cardio, Stretching and Warm-Up

50 Jumping Jacks

30-Second Sprint in place, Repeat above

March in place for 20 seconds, Stretch muscles, Relax

Combo, Stretching and Warm-Up

10 Standing Oblique Twists

March in place for 20 seconds

20 Push-ups

25 Jumping Jacks

March in place for 20 seconds

Stretch Muscles, Relax

Combo from Day 1 - 4

Work on your chosen area: Legs, Abs, Arms or Cardio

Rest!

Take a break! You Deserve it.

Horse Stall Portrait
chart

Day 1 - Leg Day

Stretch and warm up then choose from the following movements:

  • 25 Squats

  • 25 Sumo Squats

 

Then march in place for 20 seconds

Day 5 - Whole Body

Stretch and warm up then choose from the following movements:

  • 10 Squats AND 10 standing push-ups

  • 10 Sumo Squats AND 25 Jumping Jacks

 

Then march in place for 20 seconds

Day 2 - Core Day

Stretch and warm up then choose from the following movements:

  • 20 Standing Oblique Twists

  • 30-second floor plank

 

Then march in place for 20 seconds

Day 6 - Free Choice*

*(Choose from Day 1-4 to work on an area you think could use improvement!)

Stretch and warm up then choose any movements you want from Days 1-4 (listed below)

  • 25 Squats

  • 25 Sumo Squats

  • 20 Standing Oblique Twists

  • 30-second floor plank

  • 25 Push Ups

  • 20 Wall Tricep Pushes

  • 50 Jumping Jacks

  • 30 Second Sprint in Place

  • 10 Squats AND 10 standing push-ups

  • 10 Sumo Squats AND 25 Jumping Jacks

Day 3 - Arm Day

Stretch and warm up then choose from the following movements:

  • 25 Push Ups

  • 20 Wall Tricep Pushes

 

Then march in place for 20 seconds

Day 7 - Rest Day!

Take today off, or do some light stretching if you feel like an area needs it. Remember, riding horses requires both strength AND flexibility!

Day 4 - Cardio

Stretch and warm up then choose from the following movements:

  • 50 Jumping Jacks

  • 30 Second Sprint in Place

 

Then march in place for 20 seconds

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