Fitness for riders: a couple of bales of hay, blankets and salt

Fitness for riders: a couple of bales of hay, blankets and salt

Want to learn how to use a couple of bales of hay, blankets and bales of salt to improve your posture, balance and stability in the saddle? Exercises that you can do in your spare time in the stable will undoubtedly benefit you!

1. TOteddy superman

This exercise will help you work on:

You will need a bale of hay covered with a blanket or blanket, as well as a salt licker or other small weighty object (as a sinker).

Step 1. Lie on your stomach on a bale of hay, knees on the edge of the bale, shins hanging down. Raise your head and neck so that your eyes are looking forward.

Step 2. Stretch your arms straight out in front of you, palms down.

Step 3. Arch your back slightly, tensing your glutes to lift your legs up off the bale. Do not hold the position, relax your back and buttocks as you return your legs to the bale (keep your arms outstretched). Perform three sets of 15 reps, resting 30-60 seconds between each set.

Too easy? Perform the exercise by holding a salt block between your legs, holding it just below your knees.

2. Wings back

This exercise will strengthen the upper body, which improves balance and stability in the saddle. We are working on the pectoralis major (“pectoralis major”).

You will need two bales of hay covered with a blanket or blanket placed side by side, as well as two briquettes of salt (water bottles or other weights will do).

Step 1. Lie on your back on the bales, feet on the floor, knees bent at a 90-degree angle. Hold a weight in each hand. Raise your arms with your elbows slightly bent, the backs of your hands nearly parallel to the floor, weights balanced over your chest.

Step 2. Bend your elbows as you spread your arms to lower the weight on either side until you feel a stretch in your chest. The palms should be at the level of your chin. Without holding your arms, raise them as directed in step 1. Do three sets of 15 reps each, resting 30-60 seconds between each set.

Too easy? Increase the weight of the weights!

3. Ininternal/external leg raises

This exercise will help you work over the lower body, improving stamina and contact with the horse, helping you develop balance and stability in the saddle. Work:

You will need a blanket (blanket) on the floor.

Step 1. Lie down on your right side. The right elbow is bent at 90 degrees and supports the upper body. Bend your ankles.

Step 2. Keep your legs straight. Raise and lower your left leg, keeping your ankles bent. Do three sets of 15 reps, resting 30-60 seconds between sets.

Step 3. Bend your left knee and place your left foot in front of your right knee.

Step 4. Keeping the right leg straight, ankle bent, lift the right leg 10-15 cm from the floor and return it to the floor without stopping. Do three sets of 15 reps, resting 30-60 seconds between sets. Turn over to the left side and repeat.

Too easy? Add weight to the ankle joint.

Keith Hutchison. TranslationValeria Smirnova based on site materials https://practicalhorsemanmag.com.