You’ve likely heard that many top athletes are doing Pilates. What is this magical workout, and how is it so effective in improving performance—including in the saddle? Read on to find out how Pilates can be helpful for equestrians.
Long, Lean Muscles
Trainers often advise you to “strengthen your core.” A stronger core means improved balance and stability in the saddle—but not at the expense of bulky muscles that can cause you to be stiff.
That’s why flexibility and suppleness are critical, too. The horse needs all of the following from you to move fluidly and efficiently underneath you: strength, stability, flexibility, and suppleness. These qualities also happen to be the focus of Pilates.
Pilates also helps to create an even balance of strength and flexibility through the right and left sides of your body. Just like horses, riders can become one-sided.
The Pilates Bridging Series
While some Pilates exercises are done with expensive specialty equipment, there are also several very effective ones that can be done at your home, barn, or anywhere.
The following series of exercises strengthens the glutes and hamstrings, which improves your stability while lengthening your hip flexors for greater suppleness in your hips and an improved seat. Strong glutes and hamstrings also mean less strain on your lower back. Many riders have found doing these exercises daily reduces their back pain.
Start with the first version, then try the single-leg versions. Assess evenness through the right and left sides of your body as you do it. Is one side more difficult than the other?
1. Glute Bridge
◆ Lie on your back with your feet hip-width apart.
◆ Tuck your pelvis under and roll up onto your shoulder blades.
◆ Don’t let your ribs pop or flare.
◆ Press into your feet to lift your hips a little higher.
◆ Start behind your heart and slowly roll down one vertebra at a time.
2. Single Leg Bridge: Marching
◆ Repeat Exercise 1, but keep your hips lifted.
◆ Alternate lifting one leg with a 90-degree bend in the knee while your press the opposite foot into the mat.
◆ Don’t let your hips drop or rock to the side as you move your leg.
◆ Do 5 repetitions on each side.
◆ To come down, start behind your heart and slowly roll down one vertebra at a time.
3. Single Leg Bridge: Leg Lift and Lower
◆ Repeat Exercise 1, but keep your hips lifted.
◆ Lift one leg straight up to the sky and point your foot.
◆ Extend that leg until your thighs are aligned, then flex your foot and lift your leg back up to the sky.
◆ Don’t let your hips drop or rock to the side as you move your leg.
◆ Do 5 repetitions on each side.
◆ To come down, start behind your heart and slowly roll down one vertebra at a time.
For more at-home Pilates exercises, featuring 20-minute workouts you can do anywhere, visit PilatesforEquestrians.com.
Further Reading
◆ Fit Rider: Pilates for Equestrians
◆ Pilates Winter Workout for Equestrians
◆ Improve Your Riding Through Your Everyday Life
This article about pilates for equestrians appeared in the October 2023 issue of Horse Illustrated magazine. Click here to subscribe!
