Fitness for riders - how to keep your body ready for challenges in the saddle

Horse riding is a unique sport that requires harmony between rider and horse. Whether you compete in dressage, show jumping or enjoy recreational riding, your fitness and flexibility play a key role in achieving good results and an enjoyable experience.

Why is fitness so important for riders?

When you ride, you use almost every muscle in your body – from maintaining your balance in the saddle to precise leg and hip movements. Stiff muscles or limited mobility can make it difficult to communicate with your horse, leading to misunderstandings and less fluid movements.

Flexibility not only affects your sitting position, but also your ability to adapt to the horse's movements. If you have tight hips or hamstrings, you may have difficulty maintaining proper posture, which can lead to discomfort, poor technique, and even injury in the long run.

Key components of fitness for riders

1. Core Strength A strong core provides stability in the saddle and reduces stress on the joints, especially the hips and lower back. Exercises like planks or Pilates are great for strengthening these muscles.

2. Strong legs for clear communication Your legs are the main means of communication with your horse. Strengthening your quadriceps, hamstrings and calves improves posture and reduces pressure on your knees and ankles.

3. Regular stretching Flexibility allows for better positioning in the saddle and reduces the risk of stiffness. Stretching the hips, back and shoulders is especially important.

4. Cardio Exercises for Endurance Horseback riding requires endurance, and activities like swimming, brisk walking, or cycling help maintain cardiovascular fitness.

5. Joint Health To prevent joint pain, it is important to combine low-impact exercises (yoga, swimming) with a proper diet and supplements that support the joints.

Warm and cold introductions – an overlooked but crucial practice

Many riders forget to warm up before riding and stretch after training. A short warm-up improves circulation and prepares the muscles, while stretching after riding prevents stiffness, especially in the hips and back.

Equipment that adjusts comfort

Properly adjusted saddles and stirrups are key to reducing unnecessary stress on the joints. Poorly fitted equipment can cause back and knee pain for both rider and horse.

Conclusion

Fitness for riders is not just an addition to training – it is the foundation of quality riding. With regular exercise, proper nutrition and attention to your own body, you can improve your endurance, flexibility and communication with your horse. Don't forget – the fitter you are, the more relaxed and obedient your horse will be!