Saddle Up for Core Strength:
How Horseback Riding Naturally Builds a Stronger You
Horses Naturally Strengthens Your Core Muscles
Riding horses is an incredible full-body workout that engages and strengthens your core muscles without you even realizing it. Here’s how spending time in the saddle works wonders for your Transverse Abdominus (TVA) and Obliques: When it comes to riding—especially adaptive riding—your core muscles play a huge role in keeping you balanced, steady, and connected to your horse. Two of the most important muscle groups for riders are the Transverse Abdominus (TVA) and the Obliques. But don’t worry—you don’t need to be an anatomy expert to understand how they help!
What Is the TVA and Why Is It Important for Riding?
The Transverse Abdominus (TVA) is a deep abdominal muscle that acts like a natural brace around your belly. Think of it as your body’s built-in support belt, holding your hips, ribs, and pelvis steady while protecting your spine.
Here’s how the TVA helps when you’re in the saddle:
It keeps you steady: A strong TVA makes it easier to sit upright and stay balanced while your horse moves beneath you.
It helps you move with your horse: This muscle gives your hips the freedom to move naturally with your horse’s rhythm while keeping the rest of your body stable.
It improves your balance: A strong TVA means you’re less likely to wobble or lose your seat during a ride.
What About the Obliques?
The obliques are the muscles on the sides of your belly, running diagonally from your ribs down to your hips. They’re like guide ropes that help keep your body upright and balanced.
Here’s how the obliques work while you ride:
They stop you from twisting too much: While your horse moves, your obliques help keep your torso steady and aligned.
They keep you balanced: If you tend to lean or collapse to one side, stronger obliques can help even things out.
They help you sit tall: Balanced obliques keep your body stacked straight over the horse, making it easier to stay in control.
1. Maintaining Balance in the Saddle
Every time the horse moves, your body makes tiny adjustments to stay upright and centered. These constant micro-movements engage your TVA, which stabilizes your torso and keeps you balanced.
2. Following the Horse’s Rhythm
When your horse walks, trots, or canters, you naturally move with its motion. This movement requires your TVA to keep your hips flexible while maintaining stability in your upper body. It’s like a gentle core workout with every step your horse takes!
3. Turning and Steering the Horse
When you cue your horse to turn or change direction, your obliques kick in. They help you rotate slightly to guide the horse while keeping your torso aligned. Even small, subtle movements during turns activate and strengthen these side muscles.
4. Staying Even and Aligned
Riding challenges your body to stay straight and balanced, especially if you tend to favor one side. Your obliques work to prevent you from leaning or collapsing to one side, helping you develop symmetry and strength in both muscles.
5. Posting the Trot
If you’ve ever done a rising trot, you know it’s a workout! Each time you rise and sit, your TVA and obliques engage to keep you stable and in sync with your horse’s rhythm.
6. Sitting Deep During Transitions
Transitions between gaits—like moving from a trot to a walk or a canter to a halt—require controlled movement. Your TVA stabilizes your lower back, while your obliques help keep you centered and prevent twisting as you ride through these changes.
7. Navigating Uneven Terrain
Trail rides or sensory trail exercises naturally work your core. As your horse steps over uneven ground, your TVA engages to stabilize you, and your obliques help keep your body aligned through every twist and turn.
8. Developing an Independent Seat
The ultimate goal in riding is to move freely with your horse while staying stable in the saddle. This requires constant activation of your TVA for stability and your obliques for balance and posture.
Why Riding Is So Effective
Unlike traditional exercises, horseback riding engages your core muscles in a dynamic and functional way. The best part? You’re strengthening these muscles while enjoying the ride and building a bond with your horse!
Bonus Tip: Consistent riding sessions not only improve your core strength but also help you develop better body awareness and posture, both in and out of the saddle.