Pilates for the Dressage Rider
With Betsy Steiner and Dr. Susan Habanova
Wednesday, December 11, 2002

Pilates is an exercise discipline that focuses on using the core abdominal muscles for strength and support to allow independent and free use of the distal muscles (arms/legs). The abdominal muscles can be found by sitting on the very edge of a chair and leaning forward, with the hands placed on the side of the abdomen. The muscles will be flabby. When leaning slowly backward, as the head is moved over the shoulders and the shoulders over the hips, a point will be reached when they will tighten (become engaged) and support the body, allowing the muscles of the back to relax and become supple. This is actually the point of neutrality though most people will feel that they are leaning backwards.

Pilates work teaches people to find and maintain this point of neutrality 100% of the time, whether sitting, standing, walking, or riding at the walk, trot, canter, half-pass, etc.—which requires strengthening the core.

Betsy Steiner demonstrated a series of exercises using Pilates equipment which she uses to strengthen her core muscles so that she is more effective in her riding. We were able to see how the movements she did on the apparatus were similar to the movements she needed to do on the horse, and how the strength she developed were able to give her a more supple independent seat. After her demonstration, we were shown some simple exercises that we could do at home (without any special equipment) that would start to strengthen our core muscles and increase our effectiveness as riders.

1. Lying on our backs.
   Inhale to prepare. Exhale, and lift one knee while thinking of connecting our ribs to our pelvis. The pelvis should not move, and the abdominal muscles should stay flat and not poof out. Repeat and alternate legs. Periodically try both legs, but go back to one leg if abdominal muscles poof out and/or pelvis wobbles or shifts.

2. Also lying on our backs.
   Point one leg toward the ceiling and pretend you are holding a paintbrush in your toes. Paint tiny circles on the ceiling, while your core holds your pelvis absolutely quiet in a neutral (flat, not tipped) stabilized position. The rest of the body should be very quiet with only the one leg moving.
   

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