A strong, balanced rider makes for a happier, more responsive horse. Pilates is one of the best off-horse exercises to improve your riding by strengthening your core, increasing flexibility, and improving posture. Here’s how you can use Pilates to become a better rider.

Why Pilates?

Pilates focuses on core strength, balance, and body awareness, all of which are essential for effective riding. A weak core leads to instability in the saddle, while tight or imbalanced muscles can interfere with clear communication with your horse. By adding Pilates to your routine, you’ll develop better posture, smoother movement, and a more independent seat.

Pilates Benefits for Riders

• Better Posture – Helps you sit tall and avoid slumping forward or collapsing to one side.
• Stronger Core – Improves your seat, allowing you to absorb movement without gripping.
• Increased Flexibility – Loosens tight hips and shoulders for a more fluid ride.
• More Stability – Prevents wobbling in the saddle, even during unexpected movements.
• Even Weight Distribution – Helps correct imbalances that can affect your horse’s way of going.

3 Pilates Exercises for Equestrians

Pelvic Tilt – Strengthens your deep core muscles, preventing excessive movement in the saddle.

• Lie on your back with knees bent and feet flat on the floor.
• Engage your lower core and tilt your pelvis so your lower back presses into the mat.
• Hold for a few seconds, then release. Repeat 10 times.

Single-Leg Stretch – Improves coordination and stability, key for independent aids.

• Lie on your back, lift both knees to your chest, and curl your upper body slightly off the floor.
• Extend one leg while keeping the other bent, then switch.
• Focus on keeping your core engaged. Repeat 10 times per leg.

Seated Spinal Twist – Increases flexibility and prevents stiffness in the saddle.

• Sit tall with legs crossed and arms extended.
• Twist to one side, keeping your spine long and shoulders relaxed.
• Hold for a few seconds, then switch sides. Repeat 5 times per side.

How to Get Started

You don’t need hours in the gym to see results – aim to practice Pilates two to three times a week, whether as a dedicated workout or a short session before you head to the yard. The key is slow, controlled movement, focusing on engaging your core with precision, ensuring that every movement supports your riding posture.

Breathing is just as important. Deep, steady breaths help you relax on the mat and in the saddle. A rider who breathes correctly stays softer, more balanced, and better connected to their horse’s movement.

So why Pilates? It’s about riding with more ease, strength, and awareness. Start small, stay consistent, and feel the difference in your riding.