Have you ever wondered why core muscles are so important, especially for equestrians? Riding requires more than just leg strength or balance—it requires a solid core. But what does “core” truly mean? Is it simply the six-pack abs we see in fitness magazines, or is it more than just performing endless sit-ups?
Human Anatomy
Contrary to popular belief, the core isn’t just your abdominal muscles, or “abs.” Your core is a complex system of muscles that spans your torso and hips; these work together to provide stability and facilitate movement.
Your core is essentially your base of riding. It offers the stability required to free and control limb movement, which is crucial for everyone.
The following are some of the significant muscles within this system.
◆ Diaphragm: Assists in proper breathing and the uppermost part of the core.
◆ Rectus abdominis: Commonly known as the “six-pack-ab” muscle, it helps in upper body flexion.
◆ Obliques: These muscles on the sides allow trunk rotation and side flexion.
◆ Quadratus lumborum: Deep core muscle that aids in spine extension and lateral control.
◆ Transverse abdominal: The deepest and very important muscle that supports and compresses the abdominal organs.
◆ Multifidus: Provides spinal stability during movements.
◆ Erector spinae: Extends the trunk and assists in lateral flexion.
◆ Pelvic floor muscles: Main support of the pelvic organs and the lowest part of the core trunk area.
Prioritize Core Strength
Riders need a stable and balanced core even more than most other sports. Imagine trying to direct and guide a horse without a firm base: Regardless of how strong your limbs are, without a sturdy core, it’s challenging to consistently improve riding performance.
Envision trying to take a jump without proper core stability. Despite having great balance, you won’t have the self-carriage to collect yourself and the horse effectively.
Moreover, a strong and supple core sets the foundation for balance—a vital aspect for all riders. A weaker core often leads to poor balance and reaction time, increasing risks of falls and mishaps while riding.
Strengthen Your Core
When most people think of core strengthening, traditional exercises like crunches, planks, and sit-ups most likely come to mind. Instead, try focusing on stability; you don’t necessarily need intense ab workouts. Simple exercises focusing on core stability will do wonders.
To begin learning proper breathing and core engagement, try the exercise below.
Diaphragm Breathing
Start by lying on your back. Concentrate on breathing through your nostrils while naturally expanding your stomach. Inhale, lift; exhale, lower. This is the first step to proper breathing for success on the trail, around a jump course, or in the arena.Feel your stomach lift on the inhale and lower on the exhale.
As you engage your core properly with this first breathing exercise, you can introduce more challenging movements with more complex exercises, such as supine tabletop crunches, foot taps, deadbugs, turtle, and more.
Why is Breath Important?During workouts and in each ride, it’s essential to breathe consistently and correctly. Holding your breath strains muscles, hindering your effectiveness and performance.
Being an effective rider requires proper breathing. It affects your posture, position, equilibrium, and your horse’s way of going. Breath is the game-changer that activates your core muscles so you get more out of each ride. |