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BARBSTEERE1's Photo BARBSTEERE1 Posts: 109
9/7/11 8:59 A

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I, for one, appreciate your input...I am always trying to be more fit for my horses and I feel as though it will NEVER happen this side of heaven...But your exercises sound like they would be great for every area we use as we ride...Thanks for your post!!!

Barb Steere

Barb Steere
Jeremiah 29:11-14 www.marykay.com/basteere


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ROXANE_B's Photo ROXANE_B SparkPoints: (0)
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9/6/11 7:45 P

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I think this topic has been quiet for a while, but that's not stopping me from trying to breathe new life into it. emoticon

I try to do some of my exercises while ON the horse. Yes...ON.

1. Sit-ups/Crunches in the saddle. (horse is standing still for this hopefully!)
Feet in stirrups, I cross my arms across my chest and lean back slowly, inhaling as I lean back. When my back is resting against the back of the saddle, that's as far as I'll go (don't want to hurt my back). Exhaling slowly, I slowly raise myself. I'll do about 2 sets of 10 reps of this.

2. Calf-stretches. (horse is usally still, but can be moving...slowly)
I stand in my stirrups, heels down and try to raise myself on my feet (without slipping in the stirrups)

3. Leg control. (horse is moving)
Feet out of stirrups but legs and feet in position. I will do circles in this position and sitting trots.

4. Butt muscles. (horse is walking)
Find my seat and stretch my butt muscles with the horse as she does a fast forward walk...I feel like I'm wiggling my butt when I walk, but it's a nice stretch.

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BARBSTEERE1's Photo BARBSTEERE1 Posts: 109
11/5/10 2:48 P

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Maybe we can all do this program together on SparkPeople??? Just an idea...And maybe you could give us a weekly routine to work on our own so even if a team member does not have the book everyone could participate...I have the book & would love to work it with others...

Barb Steere
Jeremiah 29:11-14

Barb Steere
Jeremiah 29:11-14 www.marykay.com/basteere


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SALRIDES2's Photo SALRIDES2 Posts: 44
1/26/10 1:53 P

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Hi I am new to the group but I thought I would share this exercise.
This one you do with an exercise ball. It works the inner thigh as well as your abs.
Lie on your back with a large ball inbetween your lower legs and ankles.
Put your hands beside you flat on the floor or under your lower back.
Pull your shoulder blades back and down your back while pressing your back to the floor- imagine there is a string pulling your belly button towards your lower back. Raise your legs while squeezing the dickens out of the ball ( 2 counts).
Lower legs to the floor, BUT DON'T LET THE BALL TOUCH THE FLOOR (4 counts) repeat for 8 to 10 reps - 2 sets.
You can curse me after.


Edited by: SALRIDES2 at: 1/26/2010 (13:54)
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RBRASHER's Photo RBRASHER Posts: 893
11/6/09 6:33 P

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If you want to borrow my book, send me a message. I'd be happy to share.

Rebecca

Making the right decisions one decision at a time!


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BITSY0516's Photo BITSY0516 Posts: 958
11/2/09 9:10 A

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I'll have to check out that Ride Right program. Sounds very interesting. :-)

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RBRASHER's Photo RBRASHER Posts: 893
10/30/09 3:26 A

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I've been trying Daniel Stewart's Ride Right program. It's difficult because I don't have anyone to do the program with but it's fun . . . and a bit odd! lOL!

Rebecca

Making the right decisions one decision at a time!


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GOT2BFREE09's Photo GOT2BFREE09 Posts: 149
10/7/09 2:41 P

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Now that Fall is in the air and the weather is cooler, I have been taking a young untrained filly on walks 2-3 times a week. We walk up and down hills, over obstacles, etc for about 20-30 minutes. It's helping get the spook out of her while I get some exercise too.

"Success is the sum of small efforts, repeated day in and day out."
~~~~~~~~~~
"Your body keeps an accurate journal regardless of what you write down..."


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BITSY0516's Photo BITSY0516 Posts: 958
8/22/09 12:01 P

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Doing squat thrusts today per the QUICKFIRE CHALLENGE group... Haven't done these since high school over 20 years ago!! LOL This will be a challege, that is for sure!

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BITSY0516's Photo BITSY0516 Posts: 958
8/20/09 9:09 A

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Did the abduction and adduction exercises yesterday along with wall squats, push-ups and other strength exercises. I am happy to say I have lost another 1.2 lbs... WOOHOO So the scale is finally moving in the right direction. Size 8 here I come!!!

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BITSY0516's Photo BITSY0516 Posts: 958
8/19/09 12:21 P

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Thank you Katzen!! I will add the adduction and abduction exercises to my list also!

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TEMSLOVE's Photo TEMSLOVE SparkPoints: (17,272)
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8/18/09 5:36 P

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Thank you Katzen!

Crazy people don't really loose their mind, it just becomes something more entertaining!

Truth is a mass appeal to something.


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KATZENJAMMER's Photo KATZENJAMMER Posts: 18
8/16/09 9:15 P

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hey trotter, I found a photo of a very similar exercise on SP-- in the little search box, just type in "Low Mount Adduction with Band", and then also "Low Mount Abduction with Band". All exercises are listed under the resources menu. Just in case I made a typo in my last messages, let me clarify the difference. ADduction is moving your leg inward--what you need to strengthen your leg on the horse. ABduction is moving your leg outward away from your side. I would work on both of these... Good luck!

You SO rock, Girls!


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KATZENJAMMER's Photo KATZENJAMMER Posts: 18
8/16/09 8:44 P

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Sorry, I knew this would be hard to do without photos! The more I try to describe it, the more confusing it sounds. Maybe I can find a picture of this exercise on line somewehere. You have the theraband looped around your right leg like your stepping on the middle of a jump rope.You just step on the band so you can get a good hold of it with your hands. Yes its the right leg that you lift out to the side. Then you swing your right leg across in front of your stationary left leg in a scissors like motion. The theraband is stretched around the bottom of your foot so it can provide resistance that your exercising leg is working against.
There is also a way to do this exercise lying down with a jump rope, but its more of a stretch than a strengthening exercise. You can find photos of this variation in the book Active Isolated Stretching by Aaron L. Mattes. Also try googling abductor strengthening exercises. These are exercises to get you started. If you belong to a gym, ask a personal trainer if they have a machine that targets the abductor muscles in your thighs. Most exercise programs totally ignore these muscles, so some gyms don't have this machine. A machine will do a quicker, more efficient job of strengthening these muscles, but if you're out of shape, try the theraband version first.

You SO rock, Girls!


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EXTENDEDTROT's Photo EXTENDEDTROT SparkPoints: (14,472)
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8/16/09 10:06 A

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Thanks, Katz. Some clarification pease? You say stand on the band with right foot and then swing right leg. Do you mean swing left leg? So the right foot is still holding down the band?

I have bands so I can start this one right away. I was thinking something along these lines.

Thanks, again.

Being healthy = eating right + moving more



"That which does not kill me serves to make me stronger" Nietzsche


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KATZENJAMMER's Photo KATZENJAMMER Posts: 18
8/16/09 12:15 A

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Here are some exercises I gave my clients who were riders when I was a massage therapist:

1.) for strengthening your abductor and adductor muscles (inner thigh muscles):
Use one of those big stretchy bands, I forget what they're called (theraband?). Stand with your feet about shoulder width apart. Grab one end of the band in each hand and let the middle part fall to the ground. Put your right foot in the middle and step on the band to hold it down. Raise your right
leg out to the side (like a male dog peeing, but with your knee straight.)Then swing your right leg
so it crosses in front of your left leg in a scissors like motion. Keep your knee straight and
the band taut in your hands so it provides resistance for your leg muscles to work against.
Do 1 or 2 sets of 5 or 10 reps-- then switch legs
use your judgment about how many is right for you.

2. Medial & Lateral Leg Lifts. Lie on your left
side on a yoga mat on the floor. Put your left arm
under your head, elbow bent--and use your right arm, bent at the elbow, palm down on the mat by your navel to steady your torso. Lift your right leg,with
your knee straight, out to the side and up in the air (its the same scissors-like motion as in the first exercise, but when you're lying down). When you bring your right leg down, don't let it touch your left leg before swinging it back up in the air again.You're using your leg's own weight to help strengthen your muscles. Once you're in good shape, you can also add those strap on ankle weights to provide more resistance.
Do one or two sets of 5 or 10 reps to start with, then switch to lying on your right side and do the same with your left leg.Again use your judgment as to how many are right for you and gradually increase....

Some gyms have a machine that works these muscles...

Other leg exercises:Try lunges and squats to strengthen your quads (big muscle group on the front of your thighs). If you have a "double bounce" at the trot, its these muscles that need strengthening.
Working on your core muscles will also help.

You can also try these books: Stretching and Getting in Shape, both are by Bob Anderson. These exercises should be in there.
Good luck!

You SO rock, Girls!


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EXTENDEDTROT's Photo EXTENDEDTROT SparkPoints: (14,472)
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8/15/09 9:36 P

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Does anyone have ideas for strengthing my legs. My 'squeeze' is weak and I'm really sore after I ride. Since I ride only a couple of times a week, I'd like an exercise to do off the horse.

Being healthy = eating right + moving more



"That which does not kill me serves to make me stronger" Nietzsche


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EXTENDEDTROT's Photo EXTENDEDTROT SparkPoints: (14,472)
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8/15/09 9:35 P

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Cindyrik, I didn't know vets floated teeth anymore. Around here, everyone has to use the equine dentist. It's always $300. He uses machines and has to tranq the horse. Add in a farm call...



Being healthy = eating right + moving more



"That which does not kill me serves to make me stronger" Nietzsche


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TEMSLOVE's Photo TEMSLOVE SparkPoints: (17,272)
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8/9/09 6:07 P

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Those are really good points! Thanks!

Crazy people don't really loose their mind, it just becomes something more entertaining!

Truth is a mass appeal to something.


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SHERYL_POCHIN's Photo SHERYL_POCHIN Posts: 31
8/7/09 4:41 P

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I am probably in a different sphere than you lot as I do not ride any more due to injuries and the fact that i am too heavy at the moment. I do have a mini pony which my children ride on lead rein so that involves me walking, LOTS!!! I used to just lead my horses and ponies around before I was over weight I loved it and so did the horses. I think it was a nice change for the horses not to be in tack and just enjoying each others company. Long reining is also good as you have to walk with your horse and it also keeps your horse supple on both reins ( unlike lungeing)!Another one is forking a muck heap, it's not with your horse but it is with something your horse does daily emoticon

Edited by: SHERYL_POCHIN at: 8/7/2009 (16:42)
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TEMSLOVE's Photo TEMSLOVE SparkPoints: (17,272)
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7/26/09 8:28 P

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Another great back exercise that I find is more of a stretch is simpling sitting on a ball and doing pelvic tilts. You can do pelvic tilts on the floor as well, but I found that the ball really allows me more range. To get even more flexing out of it, I also go in all directions not just front and back.

Crazy people don't really loose their mind, it just becomes something more entertaining!

Truth is a mass appeal to something.


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TEMSLOVE's Photo TEMSLOVE SparkPoints: (17,272)
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7/25/09 12:32 P

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Making sure your back is strong is very important if you are working towards an independent seat, but you have to also make sure your stretching a LOT! The minute your back gets too tight you loose everything.

So go pick out some favorite core exercises then stretch like mad! A stretch I just found last night that I adored was crossing your legs like Indian-style then bringing your knees in front of you so one knee is on top of the other. Now bend straight forward. Next you put one hand behind you and your oppisite hand on your oppisite knee and twist your back keeping your chest open. You then bend low over your thigh. Repeat on the other side.

This is better explained by the podcast I got it from by YogaJournal.com. You can find their pod casts on itunes for free. It is episode #2 www.yogajournal.com/podcast/ . To find it on itunes itunes.apple.com/WebObjects/MZStore.
wo
a/wa/viewPodcast?i=25613417&id=27205R>0214


Crazy people don't really loose their mind, it just becomes something more entertaining!

Truth is a mass appeal to something.


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TEMSLOVE's Photo TEMSLOVE SparkPoints: (17,272)
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7/18/09 4:58 P

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Sorry for the major cut out.

Another great exercise to work a lot of areas is to find a flat vertical surface like a wall or the back of a couch and line your toes up to the base while squatting just enough to touch your knees. Now squat a little farther down and go back up. This is a great exercise for jumpers and gallopers because they work out half seat position while keeping us in position.

Crazy people don't really loose their mind, it just becomes something more entertaining!

Truth is a mass appeal to something.


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CINDYRIK's Photo CINDYRIK SparkPoints: (0)
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7/17/09 6:45 P

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I'm an equine vet and I get my upper body workout floating teeth!

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TEMSLOVE's Photo TEMSLOVE SparkPoints: (17,272)
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7/7/09 1:30 A

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Thanks Bitsy!

An exercise I finally got around to putting onto my workout list today was the simple stair fall. Its like a calf raise, but you stand on a step and instead of going up you go down. This is a double timer because it not only strengthens your muscles, but also stretches!

I figure I will post an exercise a day until I run out.

Crazy people don't really loose their mind, it just becomes something more entertaining!

Truth is a mass appeal to something.


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BITSY0516's Photo BITSY0516 Posts: 958
7/6/09 9:10 P

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My workout for today was unloading wagons of hay. :-) I LOVE summer and all the workouts I can get just doing chores.

Another great way to work out with your horse is to free lunge in a large round pen or I do it in our indoor. By utilizing a larger area my horse makes me work harder to keep her moving - but the workout I get is worth it.

Also, last weekend I was camping and trail riding with friends - the horse they brought for me was an older and very out of shape mare. I would get off her and walk up hills with her. Gave her a much needed break and me a nice workout.

As I think of more ways to work out with our horses - or if I come across any work outs specifically designed with riders in mind I will post them here.

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TEMSLOVE's Photo TEMSLOVE SparkPoints: (17,272)
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7/6/09 1:40 P

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I went to an adult dressage camp recently and one of the things we discussed were workouts. I led a lot of it because I'm currently in physical therapy for my back. So since this forum is new and I thought it would be a good idea to have a thread for work outs it worked out perfectly.

If you have any work outs you find good then post them up! If you have something you find you need to work on more then ask! I also have bad knees so I will be putting up some work outs later.

Don't forget stretches either! Making our muscles stronger is definitely important, but with out proper stretching along with strengthening you will become to tense to ride properly.

Edited by: TEMSLOVE at: 7/6/2009 (14:03)
Crazy people don't really loose their mind, it just becomes something more entertaining!

Truth is a mass appeal to something.


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