good lunging exercises to improve rider position/balance?

AprilBlossom

AprilBlossom

Well-Known Member
Joined
18 May 2010
Messages
2,383
Location
Gloucester
Visit site
I have decided that 2011 is going to be the year I really crack my ‘sitting a little too far forward’ habit, and work on my seat and position to allow me to become softer in my hands. So with the help of the trusty large orange horse and a friend to give him a spin on the lunge, can anyone advise of some exercises I can do to start working on my (admittedly, not brilliant) position. My core strength has never been so poor, I will admit that, so I have a tendency to collapse a little through my lower stomach and tip forward when it gets difficult!

I am fairly happy with my lower leg, I believe it to be quite secure on the whole, and I still remember excruciating lessons in my childhood which means I never EVER have my toes pointing outwards like a penguin, but I would like to be able to lengthen my stirrups a couple of holes to bring my lower leg better in line with the rest of my body – it sometimes appears a little far forward, and I know need to work on stretching my leg down yet not letting my heel then come up when applying the leg, which is currently what happens with stirrups at the length I’d like for dressage!

Exercises and advice most appreciated – I know there’s some very knowledgeable people out there! I shall try and get friend to take a picture or video so I can track my progress, and if it’s not too appalling, might share!

Thanks to anyone who can offer some suggestions, and just for reading my ramblings! :)
 
Instead of taking your stirrups away, try putting up your stirrups to jumping length (at least 4 holes) and working in rising trot - an excellent one for balance.

You can take this a step further - (on a quiet horse!) by rising to the trot normally, but when you sit taking both legs out to the side as much as you can. It takes a bit of coordinations (try thinking rise, out, rise, out) and you look like a manic duck - but it is fabulous for loosening the hip, and deepening your seat!

Another, excruciating one, again with very short stirrups. Go forward into jumping position, then with the ball of your foot on the stirrup, raise your heel so you are sort of standing on tip toes. Open your knee wide and allow your knee and hip to absorb the movement and height. All the time ensuring you upper body remains paralle to the horses back, you remain low over the saddle with your seat over the cantle. It's an absolute killer - but great for core muscles and it will certainly lengthen your leg!

Practise both at walk first, and then when you have the balance and coordination try them in trot. Enjoy!! :D:D:eek:
 
It is - my students used to hate me for it BUT - the results are amazing as it works so many muscles in one go. Be careful if you have a sore back though, and don't overdo it the first time or you'll be after my blood!

Ask you lunger to nag you about keeping your back horizontal for the jumping position one.

Very funny too - for both parties!! Even better if you can return the favour and inflict the same punishment on your lunger.....:D
 
Here are some I find useful for improving your seat and balance, you need to loosen up a bit first so start off with easier ones:-

1. (Remove stirrups for all exercises), circle both arms in large circles from front to back while keeping the leg in the correct position, stretches and lengthens your muscles.

2. Lean forwards as far as possible while keeping leg in correct position, then lean back as far as poss - helps you to feel when you are correctly balanced. Do for a few strides each then back to the 'normal' position.

3. Make yourself into a small ball drawing up your knees and touching your nose as far down as possible then uncurl and stretch as much as possible.

4. Arms out at shoulder height turn to the inside to look behind you as far as possible twisting through the waist, then round to the outside as far as poss and back to centre.

5. Inside hand down to touch inside and outside toes.

6. Place hands on head and push up through spine and down from waist.

7. Place outside hand on front of saddle, inside hand on the back and take all of your weight off the saddle and into your arms, at the same time throw your legs out to the side and as far back as possible while gently lowering yourself down into the saddle again - this is guaranteed to open your hips so watch for cramps!

8. Repeat all exercises on both reins.

9. Take back you stirrups and ride normally for a while, you should hopefully feel comfortable with them a hole or two longer.

Good luck!
 
Thankyou bert and touchstone, anyone else got some exercises I can try?

Convinced friend to do a session a week where we do half and half each...I don't know if it'll be in my best interests to lunge first or ride first!! It's either revenge or pain I shall get isn't it!!
 
Sounds a bit odd and dangerous I know but one of my trainers used to get me to ride around the arena looking up at the sky!!!- it made me feel really sick!- but it really helps with opening the rib cage and improves core strength and gets you sitting nice and tall- as long as you don't crash in to the fence that is!!
 
Have you tried riding with your reins crossed over (left rein in right hand and vice versa) - it's hilarious to teach but a real eye opener as people do not realise how reliant they are on their inside rein. Straightens the horses up a treat too!

You can ride with your eyes closed too (ideally on the lunge) - good for balance and you can try and guess the foot falls - ie tell me when the inside hind hits the ground etc.
 
Bertthefestivefrog said:
Instead of taking your stirrups away, try putting up your stirrups to jumping length (at least 4 holes) and working in rising trot - an excellent one for balance.

You can take this a step further - (on a quiet horse!) by rising to the trot normally, but when you sit taking both legs out to the side as much as you can. It takes a bit of coordinations (try thinking rise, out, rise, out) and you look like a manic duck - but it is fabulous for loosening the hip, and deepening your seat!

Another, excruciating one, again with very short stirrups. Go forward into jumping position, then with the ball of your foot on the stirrup, raise your heel so you are sort of standing on tip toes. Open your knee wide and allow your knee and hip to absorb the movement and height. All the time ensuring you upper body remains paralle to the horses back, you remain low over the saddle with your seat over the cantle. It's an absolute killer - but great for core muscles and it will certainly lengthen your leg!

Practise both at walk first, and then when you have the balance and coordination try them in trot. Enjoy!! :D:D:eek:
Click to expand...

I can't picture your second exercise. So we go up in jump position (so with bum slightlyout or are we to be straight up the whole time?). Then stand on toes with knees pointing out wide. But we are also very far forward as the cantle is the front of the saddle right (sorry know it as pommel in French). It sounds the strangest position. Please let me know if I've got this right as would love to try it.
 
Quartz said:
I can't picture your second exercise. So we go up in jump position (so with bum slightlyout or are we to be straight up the whole time?). Then stand on toes with knees pointing out wide. But we are also very far forward as the cantle is the front of the saddle right (sorry know it as pommel in French). It sounds the strangest position. Please let me know if I've got this right as would love to try it.
Click to expand...

Pommel at front, cantle at back.

The idea is that you upper body is in a jumping position - low over the saddle, with your backside towards, or over, the back of the saddle. The upper body stays parallel to the horses back (ie horizontal). As you are effectively on tip toe, your knee and hip need to be open (ie away from the saddle as much as possible) to absorb the height and movement. Make sure you look up between the horse's ears too. Your shoulders and elbows should be relaxed with your hands in the normal position for jumping. The only part of you that will be in contact the horse is your lower leg, which is why it is so good for balance.

It is a way of working your knee, but particularly your hip, and your core muscles without letting your ankle take the strain.

Think of it as jumping position on tip toes - very short stirrups and with your knees stuck out and an open hip joint!

Basically - if you struggle to maintain your balance, and everything hurts bar your little finger - you are doing it correctly!:D
 
Bertthefestivefrog said:
Pommel at front, cantle at back.

The idea is that you upper body is in a jumping position - low over the saddle, with your backside towards, or over, the back of the saddle. The upper body stays parallel to the horses back (ie horizontal). As you are effectively on tip toe, your knee and hip need to be open (ie away from the saddle as much as possible) to absorb the height and movement. Make sure you look up between the horse's ears too. Your shoulders and elbows should be relaxed with your hands in the normal position for jumping. The only part of you that will be in contact the horse is your lower leg, which is why it is so good for balance.

It is a way of working your knee, but particularly your hip, and your core muscles without letting your ankle take the strain.

Think of it as jumping position on tip toes - very short stirrups and with your knees stuck out and an open hip joint!

Basically - if you struggle to maintain your balance, and everything hurts bar your little finger - you are doing it correctly!:D
Click to expand...

Great thanks, can't wait to try this tomorrow! After going for my first run in over a year it should be interesting. Also was being an idiot its pommeau in French not pommel!!!!
 
Quartz, it took me a while to work it out as well! Have chickened out of trying it two days running now though :o will be starting my weekly lunge in earnest as of next week when back in a routine with the horses, currently still on 'holiday time' haha
 
You must log in or register to reply here.
Top