Your core can be compromised during pregnancy andbirth so it is important that you dedicate time to

building your strength for riding. A strong core is vitalfor an effective but quiet balanced seat.

Foundation core exercises for horse riders

Aim for 10-15 repetitions of each exercise

Repeat the 4 exercises 1-3 times each session

Aim to include these exercises 1-3 times a week

You should be at a minimum 6 week post-partum beforeexercising or riding. It is important to check in with your doctor orwomen's physiotherapist before starting activity post birth

Neutral position

Bridge- 1 to 3 sets of 10 to 15 repetitions

Lie on your back with yourknees bent and feet flat on

the floor. Make sure yourfeet are parallel and hip

width apart.

Neutral position is the baseposture for many foundation

core exercises

Lie on your back in a neutral position. Makesure your heels are just under your bentknees and your feet, hips, shoulders andpelvis are aligned. Keep your feet firmly

planted on the floor and bring your arms toyour side.

Inhale to prepare As you exhale curl your tailbone off thefloor, tilt your pelvis up, and lift yourbottom off the floorMake sure to press evenly into yourheelsInhale as you hold this positionExhale as you lower your spine onto thefloor, one vertebrae at a time from topto bottom. Release your tailbone last and comeback to a neutral pelvis position

Bridge is an easy exercisethat works your core,glutes, hip flexors and

quadriceps. All imperativefor the rising trot!

Open leg bridge - 1 to 3 sets of 10 to 15 repetitions

Lie on your back in a neutral position. Makesure your heels are just under your bent knees

and your feet, hips, shoulders and pelvis arealigned. Keep your feet firmly planted on the

floor and bring your arms to your side.

Open your knees keeping your feet firmlyplanted on the floorInhale to prepare As you exhale curl your tailbone off thefloor, tilt your pelvis up, and lift yourbottom off the floor bringing your kneesback togetherInhale as you hold this positionExhale as you open your knees while loweryour spine onto the floor, one vertebrae ata time from top to bottom Release your tailbone last and come backto a neutral pelvis position

This exercise activates ourinner thigh muscles the

abductors. We need these incanter and jumping!

The key to improvingyour riding is consistency

Plan at the start ofyour week when youwill do these exercises,they only take 10minutes!Pick a time that's easyand convenient

Clam - 1 to 3 sets of 10 to 15 repetition each sideLie on your side resting your head on yourhandStack your hips directly on top of eachother and bend your knees making sureyour shoulders, hips and feet are alignedInhale to prepare and squeeze your glutesExhale as you raise your top knee awayfrom your bottom kneeMake sure your feet stay together whilethe inside of your heels and big toesshould be touching throughout themovement This is a small movement if you feel yourpelvis roll your knee has moved too farLower your top knee back to the startpositionRepeat the other side

Superman Plank- 1 to 3 sets of 10 to 15 repetition each side

Start on your hands and knees makingsure your hands are below your shouldersand your knees below your hips Make sure your spine maintains itsnatural curveInhale as you extend one arm out in frontof you and the opposite leg at the sametime until they are parallel to the groundand hold for a few seconds Make sure your pelvis stays in a neutralposition and you are not shifting yourweight sidewaysExhale as you bring your arm and leg backto the start positionRepeat on the other side lifting theopposite arm and leg

This exercise is great for your lower back,

balance and core stability!