24;MARCH 2016 |
starting on your knees because
you engage your core more on
the incline than you would on
You, too, can work in steps to
move down to full push-ups by
using any supported elevated
surface, such as a wooden fence.
Start at the top panel and lower
your chest to the fence, then push-up. Three weeks later, move down
to the next panel, et cetera.
“Our program focuses on core
stability and posture,” says Kincy.
He prefers using the plank, either
on your hands (directly under your
shoulders) or on your forearms.
Variations for the plank include
side plank (twisting to one side and
holding), reaching forward with
one arm straight (if doing on your
hands), and then holding one arm
in front and lifting one leg.
Check out HorseChannel.com/
Extras for a simple core exercise
Stretching daily is a must for
improving range of motion. Kincy
also recommends taking a yoga
class once a week, or doing a yoga
DVD at home.
“Yoga is big as far as having
your mind and muscles working
together, which is important for a
rider,” he says.
Running and spin class are two
examples of high-intensity cardio
workouts. Having cardio fitness
is especially important as a rider
if you do a demanding equestrian
sport with high speeds and/or
jumping. Just try jumping even a
tiny course while out of shape to
see how fast you’re gasping for air!
If you’ve never been a runner,
start off with brisk walking for 15
to 20 minutes a day, and then work
up to run/walk intervals. Taking
a spin class is another way to start
building up your cardiovascular
fitness, as is using any cardio
equipment such as ellipticals,
stationary bikes, and treadmills.
Just be sure you’re putting in
enough effort so you’re breathing
hard and sweating by the end.
If running or spinning
isn’t your thing, incorporate
tempo exercises with your
strength workouts. Kincy
recommends adding 30 seconds
of high-intensity cardio workouts
between sets. These could be
mountain climbers, jumping
jacks, jump rope, high knees, butt
kickers, burpees, or sprints.
Varying the workout will not
only keep your muscles guessing—
helping them increase in
strength—but it will also keep you
motivated to work out again. Have
a workout buddy that will either
work side by side with you or check
in with you regularly. Stick with
a routine, and you’ll be ready for
riding season in no time.
Special thanks to Hayley
Iannotti, a member of the Auburn
University equestrian team, for
demonstrating these exercises.
for workouts from Coach Kincy. HI
MEGAN ARSZMAN is a freelance
writer based in Indiana, where she’s
learning to balance motherhood with
horses, dogs and writing.
Bodyweight squats can
be done anywhere, even
the barn, to help boost