Vegan Equestrian Fitness: How to Strengthen Your Body for Better Riding

As joyful and fulfilling as horses can be, they are also hard work.

Riding is a full-body workout that demands strength, coordination, balance, and endurance. Every part of your body plays a role - the core to stabilize, the legs to grip, balance, and cue the horse, the upper body for steering and control, etc. 

Improving your strength and skills in the saddle helps you take on more challenging tasks and improves safety. Building strength and endurance has two main components: physical workouts and diet. 

Riding your horse is a good workout, but you should not rely on this alone. You can do many exercises out of the saddle to improve your seat and skills.

Maintaining a healthy, balanced, plant-based diet is a fantastic way to support your body as you work hard to train and strengthen. Read on to learn specific things you can do to strengthen yourself for better riding.  

A strong core is the crux of every ride you have on your horse. A strong, engaged core helps you maintain balance and stability. It enables you to maintain control and communicate effectively with your horse while allowing the legs to function independently. 

Weak core muscles can cause poor balance and miscommunication with the horse. 

In the saddle, sessions with no stirrups can help work your core muscles more than usual. Outside of the saddle, try these exercises to build up core muscles: 

Everyone should go at their own pace, but consistency is key if you want to see improvements. Try incorporating at least ten minutes of core work three to four times weekly.

A few years ago, I was getting much more serious about competing. I wanted to move up a level and successfully jump higher. This would take practice to elevate my skills, but my trainer said I needed to be stronger, too. So, I did three things. 

First, I increased the intensity of my rides. I added more complex exercises and rode for longer - this was good for both my horses and I. I also added more no-stirrup work. This improves strength but also seat, balance, and position. 

Second, I started working out more out of the saddle. Nothing crazy, but I did short core and full-body workouts every day. 

Third, I focused more on my diet. I added more protein, specifically before my rides, and tried to eat more energizing and fulfilling foods. 

It wasn't long at all before I started noticing the difference! I felt stronger, more stable, and it was longer before I became out of breath. This allowed me to practice longer courses, keep up with my horse better, and be strong and successful at higher heights.

I've been competing seriously every year since, and this type of discipline has served me well - particularly last year when I reached a major height milestone with one of my horses. Not only did I reach a height I'd been aiming for for years, but we were overall show champion at this height twice! 

Of course I can't take all the credit - my horses are amazing and they do their part well. But, I could never have gotten myself to this point without placing focus on my physical strength and diet. 

Leg Strength for Proper Positioning 

Strong, stable legs are essential for holding the correct position and maintaining good posture. A solid, steady grip helps you stay balanced and strong in the saddle and allows for effective communication with your horse. Your legs are the source of various cues, and your horse won’t know what you’re asking if your cues are unclear. 

Staying strong in the saddle requires using the thighs, calves, and glutes. To improve these areas, try the following exercises:

Upper Body Strength: Improving Communication and Balance

Many riders underestimate the importance of upper body strength. It plays a vital role in balance, posture, and communication with your horse. If you’re riding with a bit, your hands are connected to their mouth, making your balance and control extremely important. Even those riding bitless still apply pressure and give cues, so this must be done correctly. 

When properly balanced and strong, you have better control over your hands and arms. This allows for safe and effective communication with your horse. A weak, unbalanced upper body increases the chances of giving incorrect cues or unintentionally pulling or applying too much pressure as you lose your balance. 

Some examples of effective upper body exercises include:

Strength training exercises like these can be performed regularly, but mix it up and work different areas of the body to prevent overworking or straining any muscle group.

Eating a balanced, high-protein diet is also important when doing strength training. Vegan protein sources like tofu, beans, chickpeas, etc., should be incorporated into your diet daily, especially following a workout.

Flexibility and Mobility: Staying Fluid in the Saddle

Riding horses can stress and strain certain joints. Maintaining flexibility is not only key to success in the saddle but also for practicing effective workouts. Flexibility is also crucial for adapting to your horse and its movements. Tight muscles can lead to discomfort and injury while limiting your ability to ride well. 

Stretching is key to maintaining flexibility. It’s important to stretch before and after your ride, but also in between. Yoga is a fantastic way to maintain and improve flexibility while also gently building strength and endurance.

Try these yoga poses for flexibility:

While proper training and coaching are essential for gaining and building skills in the saddle, strength and fitness are just as important. Not only does physical strength help you perform, but it keeps you and your horse safer. 

The good news is that a balanced vegan diet is well-equipped to help you get fit, build strength, and stay flexible. Focus on high-protein pre and post-workout meals with a strong, sustainable energy source before your rides.