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2 Simple Ways to Improve Your Core Strength for Adult Dressage Riders

When someone thinks about “training” their core, most people think of someone laying flat on their back doing endless amounts of sit-ups and crunches.

In reality, our core needs to be trained from an upright position to battle the effects that gravity, mass, momentum, and ground reaction forces place on our bodies on a daily basis.

Very rarely do we stay on our backs for a prolonged period of time throughout the day.

As an Adult Dressage Rider, your core training should look and feel like how your body moves when you are riding.  This will enhance your posture, take away aches/pains, and provide much needed core stability to help you maximize your performance in life and on the horse.

Seated Med Ball 3D Vertical Core Exercise

Begin in a seated position. Take the med ball and reach forward allowing your spine to flex. Then take the ball and reach overhead and behind extending through your spine. Make sure to not hyper-extend your low back.  Perform 8-15 reps.

Keep the ball overhead with your elbows extended. Reach side to side allowing the rest of your body to follow.  Perform 8-15 reps.

Take the ball and stick it out at chest height. Rotate to the right and left. Make sure to keep a tall spine not allowing your back to flex.  Perform 8-15 reps.

 

Resistance Band Pallof Press

This is a great exercise to build core stability, get rid of low back pain, and improve your posture.

Begin with your body perpendicular from the anchor point.  Have plenty of tension on the band and start with the handle at chest height.  Push straight ahead at chest height not allowing the band to rotate. Perform 8-15 reps on each side.

Make sure to keep a tall spine and not allowing your low back to hyper-extend.

 

Google Review

Brad Updegraff
Brad Updegraff
2022-07-05
Marc really gets it! I really like his innovative approach to strength and mobility training. He is awesome for accountability and motivation and will keep you informed and engaged!
Elise Haschke
Elise Haschke
2022-07-04
Ultimate Performance really helped me achieve my health goals - strength, flexibility and improved mental clarity. Marc is able to meet you where you're at and create workout plans specific to your needs. And I love receiving his daily emails with tips and reminders to live your happiest, healthiest life! I highly recommend Marc and Ultimate Performance as a partner on your path to wellness and wellbeing.
Vatina Robinson
Vatina Robinson
2022-07-01
Quality training for lifestyle wellness!
Tim Oshaughnessy
Tim Oshaughnessy
2022-07-01
I have been working with Marc for almost two years. He has been extremely effective in reducing neurogenic pain in my hips and knees. In addition, he has worked on my balance and overall strength which was in serious need of attention. Marc is very responsive to designing exercise strategies to meet **your** specific goals and needs. I highly recommend Marc if you are looking for an exercise physiologist or trainer.
Walt Manly
Walt Manly
2022-07-01
Excellent service and care, even if I am his Dad!
Kristal Timmerman
Kristal Timmerman
2022-07-01
After many tried and failed programs either online or in a public gym or CG, I finally have a program I have stuck w consistantly for over a year. At the year mark, I even decided that I loved going to UPT so much, I upped my sessions from 2x to 3x a week. Now, I am sad if I miss a session. My pain is gone. I was a chronic pain patient for over 10 years with various issues causing said pain. Marc's knowledge of how muscles work and how to guide them back to their proper place is pretty cool. When he asks how your body is feeling, he expects you to tell him if something is off so he can help and prevent further injury. Plus... he tells corny dad jokes.
Google rating score: 5 of 5,
based on 41 reviews
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