Rider fitness: Improve your breathing and strength

Equestrian fitness expert Nicola Stuart says adding more intensity to your training can help with your breathing and strength when you’re on the cross country course.

Plank jacks

A variation on the classic plank exercise, it’s important to maintain a good form and steady breathing rhythm throughout. Stability and shoulder strength will improve as you perform the jacks (opening and closing legs) throughout the circuit.

COACHING CUES

JUMP FEET IN AND OUT MAINTAINING PLANK POSITION
BELLY BUTTON TO SPINE
FLAT BACK – HIPS AS STILL AS POSSIBLE
SHOULDER BLADES SLIDE DOWN BACK

Lunge switch

Get more from your lunge by switching front legs, holding the position and switching again. As well as improving balance and strength, it will improve upper leg strength. Remember to bend your back to feel the real benefit.

COACHING CUES

JUMP AND SWITCH LEGS IN THE AIR
STAY STRONG IN YOUR TORSO
LAND WITH TWO BENT LEGS

Shoulder taps

Another exercise that starts in the plank position but works a different part of your body. After taking up a stable position, lift the right arm off the ground to touch the left shoulder, then alternate, really putting your strength to the test.

COACHING CUES

STAY STRAIGHT – TRY NOT TO ROLL FROM SIDE TO SIDE
SHOULDERS DOWN BACK
BELLY BUTTON TO SPINE
FLAT BACK

Plank to squat

From a plank position, jump into a low squat – lift hands but stay low to test your core muscles to improve balance. Want to make it harder? Add a press-up at the bottom if you want. By repeating this exercise over a period of time, you’ll notice the improvement as

COACHING CUES