5 Mat Pilates Exercises to Improve Symmetry in the Saddle
Symmetry in the saddle is crucial for rider performance and your horse’s well-being. Imbalances in your strength, flexibility, or posture can lead to uneven weight distribution and negatively impact your horse’s comfort and performance. By incorporating these exercises into your routine, you can improve body awareness, core strength, and alignment, helping you become a more balanced and effective rider.
These five rider specific exercises are easy to do at home and specifically target the areas that influence riding symmetry.
1. Functional Rolling Patterns
Why it Helps: Improves spinal mobility and builds awareness of body movement patterns, which are essential for balanced riding.
How to Do It:
Lie on your back with your arms stretched overhead and legs extended.
Slowly roll onto one side by leading with your arm and upper body, allowing your hips and legs to follow.
Roll back onto your back, then repeat on the other side.
Perform 8–10 repetitions per side.
Pro Tip: Focus on smooth, controlled movements. Avoid using momentum—engage your core for a steady roll.
2. Seated Pelvic Tilt
Why it Helps: Enhances pelvic mobility and awareness, promoting a neutral seat and even weight distribution in the saddle.
How to Do It:
Sit on a chair with your knees bent and feet flat on the floor.
Tilt your pelvis forward to arch your lower back slightly, then tilt it backward to round your lower back.
Repeat 10–15 times in a slow, controlled motion.
Pro Tip: Imagine your pelvis as a bowl of water—tilt it forward and back without letting the water "spill."
3. Bird Dog (with Tissue Box Challenge)
Why it Helps: Builds core stability and improves coordination between opposite sides of the body, essential for maintaining balance in the saddle.
How to Do It:
Begin in a tabletop position with your hands under your shoulders and knees under your hips.
Place a tissue box or lightweight object on your lower back to monitor stability.
Extend your right arm and left leg simultaneously, keeping your pelvis steady (the tissue box should not fall).
Hold for 5 seconds, then return to the starting position.
Repeat on the other side, completing 8–10 repetitions per side.
Pro Tip: If the tissue box falls off, focus on smaller, slower movements to reduce rotation.
4. Dead Bug (With Fitball, if Available)
Why it Helps: Strengthens the deep core muscles and enhances body control, promoting a balanced, stable seat while riding.
How to Do It:
Lie on your back with your arms reaching toward the ceiling and knees bent to 90 degrees.
Hold a fitball (or similar object) between your hands and knees to engage your core.
Slowly extend your right arm and left leg while keeping the ball steady.
Return to the starting position and repeat on the other side.
Perform 8–12 repetitions per side.
Pro Tip: Keep your lower back gently pressed into the mat throughout the exercise to prevent strain.
5. Side-Lying Leg Circles
Why it Helps: Strengthens the gluteal muscles and improves hip stability, reducing asymmetry in leg pressure while riding.
How to Do It:
Lie on one side with your bottom leg bent for support and your top leg extended straight.
Lift your top leg to hip height and make small, controlled circles for 10 repetitions.
Reverse the direction of the circles, then switch sides.
Pro Tip: Keep your hips stacked and your movements smooth to target the correct muscles.
Why Symmetry Matters
Symmetry in the saddle directly impacts your horse’s comfort, movement, and ability to perform. Balanced riders can distribute their weight evenly and give clear, consistent aids, allowing their horse to move freely and develop strength evenly. This reduces the risk of discomfort or injury for your horse and enhances performance.
How to Incorporate These Exercises
Commit to Consistency: Aim to do these exercises 3–4 times a week for noticeable improvements.
Start Slow: Focus on form and control over speed or intensity.
Evaluate Your Progress: Take note of changes in your riding and how your horse responds to your improved balance.
Ready to Improve Your Riding Symmetry?
Improving your symmetry in the saddle benefits both you and your horse. By incorporating these rider specific exercises into your routine, you’ll develop the strength, control, and body awareness needed to ride with balance and confidence. For more tailored advice on improving your posture and riding technique, contact us today to learn how we can help you and your horse thrive.
Key Takeaways
Rider specific exercises improve core strength, balance, and alignment for better symmetry in the saddle.
Focused movements like functional rolling, pelvic tilts, and bird dog help you become a more effective rider.
Regular practice enhances your horse’s comfort and performance while reducing the risk of imbalance-related issues.