Riders Core Training

🌟 Rider Adjustability🌟

For all riders it’s important that you are able to keep your balance on a moving horse without falling off. Moreover, each rider needs to learn to maintain balance and rhythm on a moving horse in all paces, both vertically and horizontally (jumping).

Without this ability to have and control good balance you will never become a skilled rider. And it will be impossible to ride your horse in a good balance. It’s important to note that balance is also significantly aligned with rhythm.

I often talk about balance in association with terms like stability and posture. In riding, we often talk about the rider’s posture control defined as the ability to control the body and ensure its stability.

The more we improve our balance off the horse, the better we will be on. This will not only help that beautiful sitting trot but will also help you stay centered and confident when a horse spooks or has a quick reaction to something.

Every time the horse takes a stride, we are asking the body to balance from one side to the next. The key when it comes to riding, however, is that our body needs to react with the horse’s movement and not after because if you are constantly reacting after each stride you will be continuing to try and fix your balance versus staying in balance and moving with the horse.

What if the rider is unbalanced?

Kyra Kyrklund, a renowned rider and trainer, emphasizes the importance of balance: “You cannot have control over your horse’s balance until you have control over your own balance. When you are balanced, you are the leader who oversees your horse’s length of step, speed, rhythm, and direction. To be balanced, you need to have a correct riding position—you need to be sitting equally on both of your seat bones, centered in your body and strong in your middle part.” An unbalanced rider forces the horse to focus on balancing the rider instead of moving freely.

Balance is connected to proprioception, or body awareness. Good proprioception, a reactive neuromuscular system, and sufficient muscular strength are essential for maintaining balance. This requires good reaction times and

🌟 Focus on Your Hips for Better Riding! 🌟

A key focus area for riders is the hips. Many of us have some limitations and restrictions here. But what should we do and why?
In our online sessions, we focus on the following 3 components to allow us to get the best from our riding by being strong yet supple. This also contributes to your horse's welfare too! It's not enough to focus on just one; it's the combination of them all that helps you improve overall and have the degree of control you require to communicate effectively.

1. Strengthen Your Hips 💪
When your hips are strong and well-controlled, your leg aids become more precise and subtle! Stronger hips also help you develop a steadier seat and the ability to use it more effectively.
Example exercises:
• Glute Bridges
• Standing Leg Lifts

2. Work on Hip Mobility 🧘‍♀️
Good hip mobility allows you to follow your horse’s motion smoothly and fluidly, which helps them move more freely and naturally. This reduces the risk of bracing or stiffness in both you and your horse!
Example exercises:
• Hip Circles
• 90/90 Hip Switches

3. Improve Hip Stability ⚖️
With stable hips (which comes from strength and mobility), you’re better equipped to keep your seat even and balanced, regardless of your horse’s pace. Improved stability also means a more correct posture and position in all paces and helps you stay centered even during unexpected movements!
Example exercises:
• Walking Lunges
• Single Leg Bulgarian Splits

Join us in our online sessions to work on these components and enhance your riding experience! 🐎💖

Understanding Core Stability for Riders

The core is one of the most misunderstood areas of rider biomechanics. Ask 10 people, and you'll get 10 different answers about what it is, how it's used, and how to train it. Let's simplify this!

What is the Core?
The core includes the muscles and connective tissues of your torso, pelvis, and spine. Think of it as a series of stacked boxes. Each box must be strong on all sides and support the others. They also need to rotate freely.

• Bottom Box (Pelvis): Instability here affects the box above.
• Top Box (Trunk and Spine): Provides stability during movement, creating a solid foundation for efficient muscle contraction and limb movement.
Imagine if one side of the top box collapsed. Your torso would slouch, leading to a weak riding position.

Core Stabilisation focuses on the deeper muscle layers that provide essential segmental control.
Key muscles include:
• Transverse Abdominus (TVA)
• Re**us Abdominus (your abs)
• Diaphragm
• Back extensors
• Stabilisation muscles around the pelvis

Benefits of a Strong Core:
🔹 Enhances riding position with dynamic stability, symmetry, and shock absorption. 🔹 Allows clearer aids to your horse.
🔹 Helps control your horse, especially in flatwork (e.g., the half halt).
🔹 Aids in gaining an independent seat.
🔹 Helps regain balance after being unseated.
🔹 Plays a role in proprioception (the body's ability to sense its position and movement).

Strengthening your core is essential for effective and safe riding. Let's build those boxes strong! 💪🐎

Great article.

We spend so much time trying to fix the horse, spurring them forward, fiddling with the bit, asking for softness, “more forward,” “more round”…
But what if the real fix starts with you?

Small rider imbalances like a heel lifting in the rise, or a pelvis that tips incorrectly in the canter send big signals to the horse. Signals that say:
⚠️ “Slow down.”
⚠️ “Brace.”
⚠️ “Something’s not right.”

It’s no wonder so many horses disconnect, resist, or struggle to “come onto the bit.”
They’re just trying to cope.

When we shift our focus inward on how we move, how we feel, and how we influence the transformation in our horses is undeniable.
💡 Riding becomes clearer.
💡 Communication becomes lighter.
💡 And the horse finally has space to move with freedom.

It’s not just better for their welfare it makes the whole process of riding so much more enjoyable.

LAST 24 HRS

Want the key to better performance from your horse :

Improve your riding and become the rider your horse wants you to be! 🐴❤

Some most common challenges riders face are...
- How can I really improve my sitting trot?
- How can I improve my coordination skills in the saddle to become a better rider?
- How can I improve my core strength and my mobility to be more flexible and balanced when riding?
If these questions and challenges sound familiar to you, we can assure you that you are not alone with these problems.
Most equestrians face these challenges.
And many of them try so many hacks and tips to find solutions for their problems and to improve their riding.
Some of these solutions help a little bit - I call them a 🩹 'sticky plaster', but until the rider is sitting in balance, allowing the horse to move freely and can be clear in how we apply the aids then no you have not reached your full potential and in a position to take your performance to the next level.
So if your stuck and not getting any real progress over some time then come and join us.
⏰ And all this takes only a very short time and can be implemented easily into a busy lifestyle.
💎 Learn more about the Online Sessions and join now!
💎 A block of 4 weeks sessions
💎 Sessions are max 20 mins in length
💎 3 sessions per week
💎 Do and perform at your own pace/time at home
💎 Results in a few weeks

Once signed up we invite you in a private FB group, starting on Monday 7th july.

https://www.riderscoretraining.com/onlineclasses

😁 We are looking forward to you joining our friendly community!

▶️Do you 𝗳𝗼𝗰𝘂𝘀 𝗺𝗼𝗿𝗲 𝗼𝗻 𝘁𝗵𝗲 𝗵𝗼𝗿𝘀𝗲'𝘀 𝗽𝗿𝗼𝗴𝗿𝗲𝘀𝘀, 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗮𝗻𝗱 𝗮𝗯𝗶𝗹𝗶𝘁𝘆, 𝗺𝗼𝗿𝗲 𝘁𝗵𝗮𝗻 𝗼𝘂𝗿 𝗼𝘄𝗻 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗮𝗻𝗱 𝗮𝗯𝗶𝗹𝗶𝘁𝗶𝗲𝘀. 𝗪𝗵𝗲𝗻 𝘆𝗼𝘂 𝗿𝗲𝗮𝗰𝗵 𝘁𝗵𝗮𝘁 𝗽𝗼𝗶𝗻𝘁 𝘄𝗵𝗲𝗿𝗲 𝘆𝗼𝘂 𝗮𝗿𝗲 𝘀𝘁𝘂𝗰𝗸, 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗹𝗼𝗼𝗸 𝗶𝗻𝘀𝗶𝗱𝗲 𝗮𝗻𝗱 𝗮𝘀𝗸 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳 𝗶𝗳 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗯𝗲𝗲𝗻 𝗮𝗻 𝗲𝗾𝘂𝗮𝗹 𝗽𝗮𝗿𝘁𝗻𝗲𝗿 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗵𝗼𝗿𝘀𝗲!
𝗥𝗶𝗱𝗲𝗿 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗶𝘀 𝗺𝗮𝗻𝘆 𝘁𝗵𝗶𝗻𝗴𝘀:-
• 𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 /𝗳𝗹𝗲𝘅𝗶𝗯𝗶𝗹𝗶𝘁𝘆
• 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 /𝗽𝗼𝘀𝘁𝘂𝗿𝗲 𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝘀
• 𝗔𝘄𝗮𝗿𝗲𝗻𝗲𝘀𝘀 /𝗰𝗼𝗼𝗿𝗱𝗶𝗻𝗮𝘁𝗶𝗼𝗻/𝗽𝗿𝗼𝗽𝗿𝗶𝗼𝗰𝗲𝗽𝘁𝗶𝗼𝗻
• 𝗕𝗮𝗹𝗮𝗻𝗰𝗲 /𝘀𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆
▶️ 𝗥𝘂𝗻𝗻𝗶𝗻𝗴 𝗷𝗼𝗴𝗴𝗶𝗻𝗴 𝗲𝘁𝗰. 𝗺𝗮𝘆 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂𝗿 𝗲𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲 𝗯𝘂𝘁 𝗶𝘁 𝘄𝗼𝗻’𝘁 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗶𝗺𝗽𝗿𝗼𝘃𝗲 𝗵𝗼𝘄 𝘄𝗲𝗹𝗹 𝘆𝗼𝘂 𝗰𝗼𝗺𝗺𝘂𝗻𝗶𝗰𝗮𝘁𝗲 𝘁𝗼 𝘆𝗼𝘂𝗿 𝗵𝗼𝗿𝘀𝗲, 𝗼𝗿 𝗮𝗹𝗹𝗼𝘄 𝗵𝗶𝗺 𝘁𝗼 𝗺𝗼𝘃𝗲 𝗮𝗻𝗱 𝗽𝗲𝗿𝗳𝗼𝗿𝗺 𝗯𝗲𝘁𝘁𝗲𝗿. 𝗟𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝗵𝗼𝘄 𝘁𝗼 𝘂𝘀𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲𝗹𝘆 𝗶𝘀 𝗸𝗲𝘆 𝘁𝗼 𝗿𝗶𝗱𝗶𝗻𝗴 𝗶𝗻 𝗵𝗮𝗿𝗺𝗼𝗻𝘆 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗵𝗼𝗿𝘀𝗲.
▶️ 𝗜𝗱𝗲𝗻𝘁𝗶𝗳𝘆𝗶𝗻𝗴 𝗶𝗺𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝘀 𝗯𝗲𝘁𝘄𝗲𝗲𝗻 𝗺𝘂𝘀𝗰𝗹𝗲 𝗴𝗿𝗼𝘂𝗽𝘀 𝗶𝘀 𝘁𝗵𝗲 𝗳𝗶𝗿𝘀𝘁 𝗽𝗹𝗮𝗰𝗲 𝘁𝗼 𝘀𝘁𝗮𝗿𝘁. 𝗕𝘆 𝗰𝗿𝗲𝗮𝘁𝗶𝗻𝗴 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝘂𝗹𝗮𝘁𝘂𝗿𝗲, 𝘆𝗼𝘂 𝗰𝗿𝗲𝗮𝘁𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗶𝗻 𝘁𝗵𝗲 𝘀𝗮𝗱𝗱𝗹𝗲. 𝗪𝗵𝗲𝗻 𝘆𝗼𝘂𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 𝗮𝗿𝗲 𝗯𝗮𝗹𝗮𝗻𝗰𝗲𝗱, 𝘆𝗼𝘂 𝗰𝗮𝗻 𝘁𝗵𝗲𝗻 𝘀𝘁𝗮𝗯𝗶𝗹𝗶𝘀𝗲/𝗶𝘀𝗼𝗹𝗮𝘁𝗲 𝘆𝗼𝘂𝗿 𝘀𝗲𝗮𝘁/𝘀𝗽𝗶𝗻𝗲 𝗮𝗻𝗱 𝗺𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗹𝗲𝗴𝘀 𝗼𝗿 𝗮𝗿𝗺𝘀 𝗶𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝘁𝗹𝘆 𝗼𝗳 𝗲𝗮𝗰𝗵 𝗼𝘁𝗵𝗲𝗿. 𝗜𝘁’𝘀 𝘃𝗶𝘁𝗮𝗹 𝘁𝗼 𝗯𝗲 𝗮𝗯𝗹𝗲 𝘁𝗼 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝗲𝗮𝗰𝗵 𝗹𝗶𝗺𝗯 𝗮𝗻𝗱 𝘄𝗲𝗶𝗴𝗵𝘁 𝗱𝗶𝘀𝘁𝗿𝗶𝗯𝘂𝘁𝗶𝗼𝗻 𝘁𝗵𝗿𝗼𝘂𝗴𝗵 𝘆𝗼𝘂𝗿 𝘀𝗲𝗮𝘁 𝗶𝗻𝗱𝗲𝗽𝗲𝗻𝗱𝗲𝗻𝘁𝗹𝘆.
▶️ 𝗪𝗵𝗲𝗻 𝘆𝗼𝘂𝗿 𝗰𝗼𝗿𝗲 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 𝗮𝗿𝗲 𝘄𝗲𝗮𝗸, 𝘆𝗼𝘂 𝗰𝗼𝗺𝗽𝗲𝗻𝘀𝗮𝘁𝗲 𝗯𝘆 𝘁𝗲𝗻𝘀𝗶𝗻𝗴 𝗼𝘁𝗵𝗲𝗿 𝗺𝘂𝘀𝗰𝗹𝗲𝘀 𝗮𝗻𝗱 𝘀𝘁𝗶𝗳𝗳𝗲𝗻𝗶𝗻𝗴 𝗷𝗼𝗶𝗻𝘁𝘀 𝗶𝗻 𝗮𝗻 𝗮𝘁𝘁𝗲𝗺𝗽𝘁 𝘁𝗼 𝗳𝗲𝗲𝗹 𝘀𝗲𝗰𝘂𝗿𝗲 𝗶𝗻 𝘁𝗵𝗲 𝘀𝗮𝗱𝗱𝗹𝗲. 𝗜𝗿𝗼𝗻𝗶𝗰𝗮𝗹𝗹𝘆, 𝘁𝗵𝗶𝘀 𝘁𝗲𝗻𝘀𝗶𝗼𝗻 (𝗴𝗿𝗶𝗽𝗽𝗶𝗻𝗴) 𝗺𝗮𝗸𝗲𝘀 𝘆𝗼𝘂𝗿 𝘀𝗲𝗮𝘁 𝗺𝗼𝗿𝗲 𝗶𝗻𝘀𝗲𝗰𝘂𝗿𝗲 𝗯𝗲𝗰𝗮𝘂𝘀𝗲 𝗶𝘁 𝗹𝗼𝗰𝗸𝘀 𝘆𝗼𝘂𝗿 𝗵𝗶𝗽 𝗷𝗼𝗶𝗻𝘁𝘀 𝗮𝗻𝗱 𝗺𝗮𝗸𝗲𝘀 𝘁𝗵𝗲 𝗻𝗲𝗰𝗲𝘀𝘀𝗮𝗿𝘆 𝘀𝘄𝗶𝗻𝗴 𝗶𝗺𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲.
▶️ 𝗔𝘁𝘁𝗮𝗰𝗵𝗲𝗱 𝗶𝗺𝗮𝗴𝗲 𝘀𝗵𝗼𝘄𝘀 𝘀𝗲𝘃𝗲𝗿𝗮𝗹 𝗶𝘀𝘀𝘂𝗲𝘀 𝘄𝗵𝗲𝗿𝗲 𝗿𝗶𝗱𝗲𝗿𝘀 𝗰𝗼𝗹𝗹𝗮𝗽𝘀𝗲 𝗮𝗻𝗱 𝘁𝗵𝗲 𝗲𝗳𝗳𝗲𝗰𝘁 𝘁𝗵𝗶𝘀 𝗵𝗮𝘀.

𝗣𝗼𝗶𝗻𝘁 𝗺𝗮𝗱𝗲 𝗜 𝘁𝗵𝗶𝗻𝗸😁

Want help to solve this then check us out as we offer online classes
https://www.riderscoretraining.com/onlineclasses

🌟 Ready to Ride Smarter, Not Harder? 🌟

Join our 4-Week Online Rider Biomechanics Block and transform the way you ride — from the comfort of your own home! 🐎💻

SATRTS JULY 7th

Whether you're a competitive rider or a passionate amateur, this course is designed to help you:

✅ Improve your balance, posture & symmetry
✅ Understand how your body influences your horse
✅ Build strength, stability & awareness in the saddle
✅ Ride with more confidence and connection

🗓️ Starts Monday July 7th for 4 weeks
📍 100% Online – Join from anywhere
🎥 recorded sessions available
👥 Small group format for personable feedback

Led by experienced biomechanics coach and BD Listed judge, Tia Blowman each session blends theory, practical exercises, and real-time coaching to help you unlock your full potential as a rider.

💬 “I’ve never felt so connected to my horse – this course was a game-changer!” – Past Participant

🔗 Book your spot now: https://www.riderscoretraining.com/onlineclasses
📩 DM us for more info or to chat about whether it’s right for you!

OnlineClasses | Riders Core Training All sessions are available for you to follow when you are free, and as many times as you like (whilst you are a member in the group).

🔍PELVIC STABILITY 🔎

I talk a lot about this and why its so important to riders.

When we sit in the saddle we need to be able to sit equally on both seat bones. Now the easy bit is when we are at walk on a straight line. But then add into the mix a different pace, then using your legs independently and going around corners etc too!

This is when we often see riders collapse. Its pretty common and most of us have it to some degree. No one is completely symmetrical, however we owe it to our horses to be clear in the communication we give them.

There are a group of muscles surrounding the pelvis called hip abductors, (see picture 1.)

They do numerous things, but we are are mainly focused on how they stabalise the pelvis. Remember the standing squat on one leg we done?? (See picture 2)

So what actually happens here :-🕵️‍♀️

Think about it for a moment – if you lifted your left leg up without changing the position of your pelvis, you would topple over to your left. To avoid falling, your right leg needs to shift more toward the midline, which is accomplished by your adductors contracting and your abductors stabilizing.

This little dance happens every time you shift the weight to one leg, which means every time you take a step. Therefore the imbalance between your adductors (inside thigh) and abductors will affect your walking gait and your balance. This is true in the saddle also, every time we use our leg to give an aid etc we need the pelvis to stay still and not collapse over to the other side.

I often refer to the pelvis as your core foundation box. (see picture 3). Riders may focus on issue such as toes turned out, swinging lower leg etc however most of these issues are actually coming from the pelvis. Fix the core foundation box and may issues are resolved.

Please check back to previous posts for more info on how a rider who is crooked affect the horses way of going.

Any question please get in touch.

Thank you 😁

What’s your riding position problems!

👉A lot of our common position issues can be easily fixed. ⁠
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However, you often have to look and realise the actual root CAUSE and not the presenting PROBLEM.⁠
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This is why sometime your coach may be telling you to do something over and over again.⁠
⁠
An example - they tell you to keep you hand still, and to you it may feel as though your trying really hard and they feel still, but the coach tells you otherwise. 🙄⁠
⁠
⁠
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⚠️So the problem is unsteady hands. ⁠
⚠️The most common cause might be your seat is not independent enough from the upper body.....⁠(there can be other reasons yes I know)
⚠️This means movement from our horse not absorbed in the pelvic/seat/lower back area, but travels up through our body.⁠
⚠️That movement because its not 'absorbed,' has to then go somewhere, in this case unsteady arms/hands.⁠
⁠
✅ So the solution in this case is - fix your seat to be an independent secure seat 😄⁠
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Issues due to the seat area not being secure, stable, independent mobile, often then result in lower body an upper body problems.⁠
I often think of the seat at the foundation - it must be stable, balanced and level so that everything above and below are able to move freely without other influences. Refer to image 2 and the green boxes. If the foundation box is out of place the everything above and below must 'compensate' .

Solve the cause, not the presenting problem⁠.🙂

If you are one of those people that states ‘horse riding and yard duties keep me fit’, I hope this article gives you a more holistic approach to your off-horse fitness! The yard duties many equestrians are involved with over-work the front of the body, resulting in typically a tight chest and shoulders and a weak back. The seated nature of riding, in addition to studying, sitting on the sofa, in the car, during work etc leads to very tight (but often also weak) hip flexors and results in pain within the lower back and often knees. Then we throw the unevenness sideways as well, with riders being uneven in rotation and in strength between left and right limbs and it’s really no surprise that we riders are a bunch of hardy, lame and sore humans!

So what's the answer...

In all honesty, fitness training is not a one size fits all approach and its always a good idea to seek help from a fitness professional. That said there are some areas or patterns that all the riders I have worked with display and so focussing on these areas would be advantageous to all riders.
*Improving strength in the upper back, specifically stabilisation of the scapular e.g pulling movements like rows.
*Improving isometric core strength e.g. planks and plank variations.
*Regular mobility work on hips and chest e.g. stretching, foam rolling, yoga.
*Activation and strength of the glutes e.g. squats, hip bridges, step ups and lunges.
*Strength and flexibility of the hamstring group e.g. deadlift variations, stretching, hamstring curls on stability balls.

Hope that all makes sense. Happy training and riding.
Tia 😉