This will not only improve your position, but your balance as well! Now, try letting go of the railing- this will take some practice. Try until you can balance for two seconds, then try five, then increase little by little as you improve.
Repeat five times; as you get better you can increase amount of time with your foot up and how many you do in all.
This is a great way to increase your ability to hang on to your horse with your thighs. It increases the inner thigh muscles. You can also go to the gym and use what is called the “hip adductor” machine. Many equestrians who have had to take time off have noted that when they regularly use the hip adductor machine before getting back on a horse, they are more likely to feel fit and avoid the pain in the inner thighs when one gets back on a horse after a long time off.
Doing sit-ups with a work-out ball is up to 20% more effective. [2] X Research source
As an added bonus, doing these moves correctly can also strengthen your back and improve your posture! These also help open up the shoulders, which is good for people who do a lot of slouching.
Hold for about 45 secs and repeat a few times a day. (If you can’t do an elbow plank without your lower back hurting, start with an easier version, which is just holding the upper position of a push-up. ) Try the plank on horseback in the jockey position, and grab the neck for comfort to the horse and the rider. This will gain the forearm to help you stay balanced on the horse for 20 secs. This is also good for people who are into show jumping and approaching a jump.
Studies have shown passive static stretching prior to a workout can reduce stability and strength. If you must stretch, warm up using dynamic stretches particularly for the inner thighs.
