Top 3 Core Building Exercises
developed for the equestrian seat
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Plank with feet on Medicine Ball, Hands on BOSU Ball
Equipment isn’t a must for this exercise to work but this is most challenging of the variations of the plank. A regular plank is still one of the very top exercises for all levels of riders.
What makes this exercise one of our top 3? Once you try it, you will understand. Have someone watch you and make sure you are not letting your lower back drop or sag while in the plank. Most people with a weak core will have too much arch in their lower backs.
Lessen the degree of difficulty by placing your feet on the floor.
Rep Ranges: 30-45 seconds
Lateral Twisting Plank
Feel free to do this with or without the BOSU Ball but for some, the wrists can feel more comfortable on the ball than on the ground.
One of my top rotation exercises for the core. When you’re reaching upward and through the arms, the athletes balance is challenged. With only three points of contact to the ground, the core has to establish a diagonal core recruitment when moving in the lateral twisting plank.
Make sure the shoulders are directly above the wrists as this will give the upper body more stability. Widen the distance between the feet and try not to drop one hip down when reaching the arm.
Rep Ranges: 10-12 reps to each side
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The exercise can be done without a BOSU but stability is really challenged when you are on the BOSU instead of the ground. This is a BOAT pose with a medicine ball pushing outward at 45 degree angle right and left and finally centered.
During the movement of the ball, the core is challenged on stability, strength and stamina. I would recommend doing this a couple times a week for the best results.
