Core strength for horse riders By Derriere Equestrian

Core strength for horse riders

By Derriere Equestrian

We need to be comfortable in the saddle in order to improve our own balance when horse riding. For example, riding without stirrups and absorbing the horse’s movement in the more extravagant gaits certainly requires a good level of personal comfort, so we highly recommend comfortable underwear and ridingbreeches!

When schooling, we usually focus on exercises to improve the horse or pony, but it is very good practice to turn our attention around, and work on our own seat and balance in the saddle, as essentially if we are ‘as one’ with the horse, the resulting partnership will show a great improvement.

For both novice and experienced horse riders, work without stirrups is fantastic for balance and improvement of the seat. It encourages us to be loose in the body, going with the horse’s movement within the saddle, and not bracing against the movement or becoming stiff - especially through the rider’s back which causes ‘hanging’ on the horse’s mouth to support incorrect posture. A bit of self-discipline will be needed with this riding exercise, as initially it can be somewhat daunting! Whether you are a fan of showjumping, eventing, dressage, hacking or another equestrian discipline, you will find it useful!

Start at walk, with your stirrups crossed in front of the saddle, remembering to keep your legs long and low, dropping the weight into your heels. Keep an upright posture, but remember to keep your shoulders down and relaxed. Correct breathing and relaxation is essential; it is so easy to try too hard, causing tension throughout the body, which will result in stiffening and being against the horse or pony’s movement, rather than with it. Practise twenty metre circles, serpentines, figures of eight on both reins, the aim being to get a forward elastic walk on the horse, and for your body to relax into the movement within the saddle, and create the correct bends and straightening when needed. 

We then need to be able to progress with the same exercises at trot. If you are nervous or a novice, start with ‘little and often’ – perform, say, the twenty metre circle, then back to walk, then move on to another movement, then back to walk, etc. Sit deeply through the transitions and breathe normally. Use your dressage letter markers to help you’ and increase the trot work as you improve. It is better for a horse rider to perform a small task very well, than a more difficult one badly.


When comfortable in trot, move on to canter, but use the simpler exercises of circles, then going large in the riding arena. Inevitably the most difficult task will be the downward transition from canter to trot – be aware of the need to absorb the extra movement through your body in the change of the horse or pony’s gait. Once you are established in all three paces, you can do some more advanced transitional work without stirrups; don’t be afraid to try walk to canter and trot to halt, as this will really strengthen your position and riding posture.

If your horse or pony is not over-sensitive, you can also try these exercises with your stirrups hanging down in the normal position, and you can then occasionally practise regaining your stirrups, ideally without looking down to find them, and without changing your riding position or rhythm. 

This is an excellent-confidence building skill to learn for any scenario whilst riding your horse or pony. As you become more experienced without stirrups and your balance improves, you will also be able to do pole work and small jumps as a matter of course.

If you are able to incorporate regular sessions of work without stirrups into your riding regime, you will establish a very secure seat and position in the saddle, together with increased core strength in your body. You may eventually feel happier in the saddle with your stirrups a hole or two lower in your everyday horse riding activities, as you will be less dependent on them for balance.

Most importantly ..... Don't forget to do all of the above in your #Derrieres! 

www.derriereequestrian.com

Key words

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