It’s common for adult dressage riders to be unsure of how to improve their strength to enhance their riding.
By strength, I’m not implying you need to join crossfit, start bodybuilding, or lifting extremely heavy weights. What you do need to be focusing on is using exercises that train you in the positions your body has to go through and maintain while being on a horse.
The exercises below will help you develop a stronger core, improved posture, and enhance total body strength to help you maximize your performance.
To build back and core strength, this is one of the best exercises to do just that.
Begin in a 45 degree angle grabbing onto the TRX with a straight line from your head to your feet. Have your elbows extended. Start the movement by squeezing your shoulder blades together and pulling your upper body to your chest. Return to the starting position. Repeat for 8-15 reps.
Seated 3D Overhead Dumbbell Press
Start in a seated position with the dumbbells at shoulder height. Begin by driving your right hand straight up towards the ceiling. Return to the starting position. Repeat on the left side.
Next reach to the right side with your right hand allowing the rest of your body to follow. Return to the starting position. Repeat on the left side.
Lastly, rotate your shoulders to the right and then press your right hand up to the ceiling. Return to the starting position. Repeat on the left side. Perform 8-15 reps in each direction on each side.
Start with lunging with your right leg at 12 o’clock and then return to the starting position.
Next lunge with your right leg at 3 o’clock and then return to the starting position.
Lastly, lunge with the right leg at 5 o’clock and then return to the starting position. Repeat on your left side. Perform 2-6 reps in each direction on each leg.