8. Alternating arm/leg lift
Technique: Start on all fours with your back flat like a table. Lift your right arm straight in front of you. At the same time, straighten your left leg out behind you. Hold for a few seconds, and then repeat on the opposite side, this time lifting your left arm and right leg.
Payoff: Works the muscles of your lower back and opposing shoulder; develops balance as well as strength.
9. Reverse crunch
Technique: Start on your back with your hands behind your head supporting your neck and with your feet flat on the floor. Now use your stomach muscles to pull your knees up to your chest. Return to the start position.
Payoff: Builds abdominal strength without curling your shoulders or your neck.
10. Bridge with leg lift
Technique: Lie on your back with your arms at your side, knees up and bent, and your feet flat on the floor. Raise your stomach to create a "bridge" between your knees and your shoulders. Lift and straighten your right leg. Hold. Then repeat with your left leg.
Payoff: Creates balance while also stretching a rider's tight hip-flexor muscles and working the core.
11. Squat
Technique: Stand with your feet slightly more than shoulder-width apart. Using your arms for balance in front of you, sit back as if you were sitting down in a chair. Make sure your knees don't go over your toes. From the squatting position, stand back up.
Payoff: Builds a foundation of strength in your buns, the back of your legs and muscles in the front of your legs to help you maintain security in the saddle.
12. Plié squat
Technique: This is a modification of the traditional squat. Start by standing with your toes pointed at a 45-degee angle in the ballet-like "plié" position. Bend your knees and slowly sink down, keeping your knees lined up over your toes. Return to your original position to complete one repetition.
Payoff: Strengthens and stretches the inner thigh while building leg and glute strength.
13. V-sit stretch
Technique: This is a high-school gym-class staple. Sit on the floor with your legs forming a "V." Keeping your back flat and your seat bones grounded on the floor, lean forward until you feel the stretch in the back of your legs. You don't have to go to the floor. Riders, especially, are tight in this stretch.
Payoff: Stretches your hamstrings (back of your legs) and the insides of your thighs.
14. Butterfly stretch
Technique: Another high-school oldie-but-goodie. From the V-sit stretch, pull your heels in together. Again, keep your back flat as you lean forward into the stretch.
Payoff: Stretches the insides of your thighs and loosens your hip joints.
Editor's note: For more information about equestrian fitness, visit personal trainer Katie Mital's website at www.kmpersonalfitness.com
