Har haft det här med förut men nu behövs det igen. Åker en del skidor men ska jag komma upp på hästen när det är dags så får det nog bli mer än så..


"Weekly Task Challenge: Mounting Muscles

How are your mounting muscles? Since the beginning of the riding season is around the corner, this is a good time to exercise those all important muscles. This week's task is to address your mounting muscles and if you are not already, start exercising to improve them, this week, try to do something at least three times.

I personally try to workout at minimum, 5 days a week but most often workout 7 days a week, a minimum of 30 minutes each day. I alternate between cardio, toning, pilates, and more. I use a gym as well as several different videos. I use weights, stability balls, and cool machines! However, we are all individuals so find what works best for you and do consult your physician if you feel it is necessary for your particular situation.

I did some quick Google searching and found these exercises from an article listed at GaitedHorses.net (these are direct copies from their site):

To increase leg strength and general flexibility, consider the following:

Exercise 1 - Hamstring Stretch
Stand on a step, with the ball of your foot on the step and your heel extended over the edge. Hold onto a rail or wall for stability. Push your heels down slowly, below the level of the step. SLOWLY bring them up to level and continue until you are standing on your toes. Repeat for 5 repetitions as often as possible.

Exercise 2 - Hip Flex
Lie on the floor, belly up, with hands under your hips to support your lower back. Raise your legs a few inches off the floor, pause, lower to just above the floor without letting your heels touch, until you have completed at least 5 reps. Work your way up to 50 repetitions. Beginners may prefer to raise one leg at a time as this puts less stress on your lower back.

Exercise 3 - Extension Step-Ups
As simple as “Step up, step down”. All you need is a stair, step-stool or sturdy box and you are in business. For more effect, add ankle weights for gravity resistance. Start with 5 reps per leg and move up to 100 or more.

Exercise 4 - Squats
Stand with feet pointed out at about 45 degrees at shoulder width, squat down until your thighs are about parallel to the floor. Don't let your knees project beyond your toes - to avoid excessive force on your knees, which can lead to injury - they should be over your ankles. Keep your back vertical / your weight supported by your hips, not your back. Extend your arms, or lean back against a wall, as you slide up/and/down, to help maintain balance. As you straighten up (extend), push from the heels. Don't do squats with your heels raised, as that pretty much insures an improper knee position.

Exercise 5 - "Thigh Master" Ball
This one requires a piece of equipment / a beach ball. Put it between your knees, and try to pop it. You can do this while sitting, standing or laying down. Hold for the count of 10, repeating for 5 reps in the beginning, on up to 50 reps.

Exercise 6 -Astride jumps
Stand with feet together - knees slightly bent. Bounce on your toes to move your feet out to each side, to about shoulder width apart. Then, bounce on the toes and bring the feet together again, repeat 5 times, working up to 50 reps.

Posted by Michelle AKA arabhorselover"