Pilates
Seat-and-symmetry Pilates for horse riders: a 25-minute mat and standing class
Riding asks for a steady trunk over a pelvis that moves with the horse, and most riders are one-sided. This class trains both sides evenly: pelvic control, trunk endurance (weaker side-plank endurance went with back pain in young riders), the outer hips, which were weaker than the inner thighs in junior riders, the front of the hips, upper-back rotation and standing balance into your jumping position. No trial has tested Pilates in riders, and no exercise has been shown to stop falls: wear your hat, and see our horse riding page for safety.
Breathe and pelvis
- Pelvic tilt into bridge8 slowBeginner · Glutes, Abs, Hamstrings · 3D demoTilt, then peel up; hold 3 sHarder: Glute bridge
- Cat-cow6 slow roundsBeginner · Back, Abs · 3D demoOne segment at a timeHarder: Half lord of the fishes (Ardha Matsyendrasana)
Trunk endurance
- Hundred (Pilates)50 beatsIntermediate · Abs, Hip flexors, Shoulders · 3D demoHead down if your neck tiresEasier: Wall hundred (wall Pilates)Harder: Boomerang (Pilates)
- Dead bug2 × 8 each sideBeginner · Abs, Hip flexors · 3D demoLow back stays downEasier: Dead bug heel tapsHarder: Forearm plank
- Bird dog5 × 10 s holds each sideBeginner · Back, Abs, Glutes · 3D demoHips level, like sitting squareEasier: Bird dog, one limb at a timeHarder: Bear crawl
- Knee side plank2 holds of 20 to 30 s each sideBeginner · Abs, Hip abductors, Shoulders · 3D demoBoth sides the same time; build towards a full side plankHarder: Side plank
Hips, both sides
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoPelvis stillHarder: Side-lying leg circles (Pilates side kick series)
- Side-lying leg raise2 × 8 each sideBeginner · Hip abductors, Glutes · 3D demoToes forward; lift from the side of your hipEasier: Lateral band walkHarder: Lateral band walk, band at the feet
- Single-leg circle (Pilates one leg circle)5 each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoSmall circles, pelvis stillHarder: Corkscrew (Pilates)
- Half-kneeling hip flexor stretch30 s each sideBeginner · Quads, Glutes · 3D demoTuck your tail under; pad the kneeHarder: Couch stretch
Upper back, both ways
- Intermediate · Back, Glutes, Triceps · 3D demoLift the chest a littleEasier: Mermaid (Pilates seated side bend)Harder: Double-leg kick (Pilates double kick)
- Spine twist (Pilates)3 each sideBeginner · Abs, Back, Shoulders · 3D demoSit tall; pelvis still, like your seatHarder: Saw (Pilates)
- Mermaid (Pilates seated side bend)3 each direction, each sideBeginner · Back, Abs, Shoulders · 3D demoOn a chair if side-sitting hurtsHarder: Side bend (Pilates)
Standing
- Single-leg stand2 × 30 s each legBeginner · Hip abductors, Calves, Glutes · 3D demoNotice which side is steadierEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
- Hip-hinge practice8, then hold your jumping position 2 × 20 sBeginner · Glutes, Hamstrings, Back · 3D demoHips back, chest forward, heels down, eyes upHarder: Dumbbell Romanian deadlift
Tips
- Once or twice a week on non-riding days or after riding, alongside the strength workout for riders. Before you ride, do the 10-minute horse riding warm-up instead.
- Do every move equally on both sides, even the side that feels easier: most riders are one-sided.
- With osteoporosis or a past spinal fracture, keep twists smooth and comfortable, and leave out rounding moves.
- After a fall with a knock to the head, follow British Equestrian's concussion stages and your doctor's advice before any Pilates; they allow stretching and practising your riding position from day 7 at the earliest, and strength work from day 14 at the earliest.
- No exercise stops falls: wear a hat to a current standard and replace it after a fall, as our horse riding page explains.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
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How long does the seat-and-symmetry pilates for horse riders: a 25-minute mat and standing class take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 6 of its 16 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.