5 Rider Fitness Tips for Busy Equestrians
Riders are busy! Between caring for your horse, training rides, mucking stalls, work, and life, fitness often falls to the bottom of the must do list. However, small, intentional actions add up to big improvements over time.
by Ifa Simmonds
Small Habits, Big Wins:
Here are my 5 Tips to help you work towards your goals:
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Add movement, not minutes: I‘m here to tell you that an hour isn’t necessary, you only need about 8–12 minutes of focused daily movement (like squats, lunges, planks) to improve your posture and core strength for better rides. Keep gear close and accessible. Bring your fitness tools close to where you can do your movements quickly, lay out your resistance bands, keep your dumbbells and foam roller close. Prep your BOTORI outfit for workout, then head to the barn.
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Anchor movement to routines: Try calf raises while brushing your groom your horse, hip bridges after a ride, or wrist stretches during your coffee break.
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Pre-ride warm-up: It doesn’t have to be long but it should be quick and simple. All you need are 2-3 movements to help get your body’s temperature elevated and the muscles ready for your time in the saddle.
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Habit stack with barn chores: Use water bucket carries to train your grip and core. Everyone has a dominant side, try alternating and using both sides of your body when doing certain barn chores. I always say, turn your daily habits into better training for life!
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Post-ride cooldowns matter: After you put your horse back in the stall, take 3-5 minutes to stretch your hip flexors, back, shoulders or whatever areas you feel are the most tight in that moment. Trust me your body will thank you.
About Ifa
Ifa Simmonds, a rider performance coach and founder of Equestrian Fitness Academy (EFA), where I help equestrians ride longer, feel stronger, and prevent injury through functional fitness.
Let’s connect at ifafit.com and follow on Instagram @ifa.fit.
Ifa's workout with students at Heron Stables captured by Jamie Isaacs Photography.
Why I love BOTORI:
I’m all about stylish but functional apparel, and my clients often train, and ride in their BOTORI outfits.