Pilates for Equestrians: Benefits for Riders & 35-Min. Workout

Like riding, Pilates is an art of balance, control, and connection. It’s built on six core principles—centering, concentration, control, precision, breath, and flow—each one also being key to a rider’s success in the saddle. From finding your center and maintaining rhythm to staying controlled yet strong, Pilates helps you develop the kind of body awareness that directly translates into better riding. 

Whether you’re a competitive equestrian or a dedicated weekend rider, Pilates can help you move more fluidly with your horse, build strength without stiffness, and prevent the small imbalances that lead to fatigue or injury. This workout is challenging, fun, and targets the most important muscle groups for riding, making it an ideal cross-training session for any equestrian.

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Benefits of Pilates for equestrians

Pilates targets the muscles and movements that matter most for riders. By strengthening your core, improving posture, and enhancing flexibility, it helps you stay stable, balanced, and coordinated in the saddle. Not only does this boost performance, but it also reduces strain, prevents injury, and gives you greater awareness of how your body moves. Here’s how Pilates can make a difference in the saddle:

Postural control

Good posture isn’t just about elegant form: it’s the foundation of a secure, effective seat. Many riders round their shoulders, slump forward, or arch their backs without realizing it, which can strain the spine and throw both horse and rider off balance.

Pilates trains your body to find and maintain correct alignment, strengthening the upper back and core muscles that support an upright, relaxed posture. With better postural control, you’ll be able to follow your horse’s movement more smoothly and communicate more clearly through your seat.

Core strength

A stable ride begins with a strong, engaged core. Pilates strengthens the deep abdominal muscles that stabilize your pelvis and spine—especially the lower abdominals, which are often underused but crucial for balance. A strong core helps you stay centered in the saddle, absorb your horse’s motion, and maintain control through transitions or unexpected shifts. It’s what allows your seat to move with, rather than against, your horse.

Pelvic stability

The position of your pelvis affects every aspect of your riding. Tilt too far forward, and your lower back arches; sit too far back, and your posture collapses. Pilates helps you develop awareness and control of your pelvic alignment, teaching you to engage the right muscles to keep your seat bones balanced. With greater pelvic stability, your seat becomes more secure and independent, allowing for a quieter, more effective connection with your horse.

Balance and coordination

A balanced rider allows the horse to move freely and perform at their best. Pilates develops both stability and coordination, training your body to make subtle adjustments that keep you centered in the saddle. The result is a steadier seat, more precise aids, and a harmonious partnership where both horse and rider move together with confidence and fluidity.

Flexibility

Tight hips, hamstrings, or shoulders can limit your movement and make it harder to maintain correct alignment on your horse. Pilates improves flexibility and mobility, allowing for a fuller range of motion and more fluid riding. Increased flexibility also helps prevent injuries by reducing strain on muscles and joints, keeping you supple and resilient in the saddle.

Mind-body connection

Pilates teaches you to focus on your body, breath, and alignment, developing a stronger awareness of how you move. This mind-body connection is invaluable when riding, as subtle shifts in position or tension affect how your horse responds. By practicing control and concentration on the mat, you can ride with more precision, clarity, and composure, enhancing both your performance and your partnership with your horse.

35-minute Pilates workout for equestrians

Ready to refine your position and balance in the saddle? Rider and Certified Pilates Instructor Grace Klement has joined us to share a 35- to 40-minute Pilates workout designed especially for equestrians. Perfect for all levels, she offers modifications and added challenges for most exercises, allowing you to customize your workout.

Grab a mat and some water, and let’s get started!

Core & strength (~25–30 minutes):

Stretch & cool-down (~10 minutes):

Core & strength

Hundreds

A Pilates classic, Hundreds is all about precision, control, and breath—three elements that directly support a rider’s posture and endurance in the saddle. This exercise strengthens the deep abdominal muscles that stabilize your seat, promotes symmetry through your core, and builds deep, controlled breathing that increases lung capacity and stamina. Focus on keeping your torso completely still as your arms pulse, drawing your abdominals in and up as if zipping through your center.

Starting position:

• Lie on your back with your legs extended, arms down by your sides, palms facing down, and fingers reaching for your toes. 

• Lift your legs to a 45-degree angle. 

• Lift your head, neck, and shoulders so the tips of your shoulder blades hover off the mat.

• Reach your arms towards your toes, keeping them parallel to the floor, a few inches above your hips.

The movement:

1. Quickly pump your arms up and down about six inches, keeping them straight and strong.

2. Inhale for five pumps, then exhale for 5 pumps—that’s one “set.”

3. Repeat until you’ve done 10 full sets (100 pumps total).

Modification: If you’re new to Pilates or have tight hip flexors, keep your knees bent at tabletop height rather than extending the legs fully. The goal is precision and control, not height or speed.

Leg Lift & Lower

A deceptively simple movement, the Leg Lift & Lower builds deep lower-abdominal control to steady your seat and help you move as one with your horse. This exercise challenges you to move with slow, deliberate strength while keeping your upper body connected to the mat. Avoid using momentum to lift and lower your legs, and instead focus on moving with steady, controlled strength.

Starting position:

• Lie on your back with your legs extended and arms by your sides, palms facing down and fingers reaching toward your toes.

• Keep your legs straight and together, flexing your toes toward the ceiling.

The movement:

Controlled lifts:

1. Inhale to prepare. As you exhale, lift both legs to a 90-degree angle over the course of three seconds.

2. As you inhale, point your toes and lower your legs for three seconds until your feet hover just above the mat.

3. Repeat for one minute, maintaining smooth, controlled movement.

Added challenge: Lift your arms to hover just above the mat while maintaining core stability.

Open & close:

1. Continue lifting and lowering your legs, but at the top, open your feet to hip width and close them again before lowering.

2. Maintain the same slow, three-second lift and lower rhythm for 30 seconds.

Added challenge: Use a Pilates band or ring above your knees to increase tension and control.

Crisscross hold:

1. Hover your legs just above the mat and repeatedly crisscross them, alternating right over left and left over right.

2. Continue for 30 seconds, keeping the movement small and controlled and engaging your inner thighs and deep core.

Added challenge: Use a Pilates band or ring above your knees to increase tension and control.

Plank to Pike

Plank to Pike demands strength and stability in one flowing motion, engaging the deep core muscles that support a strong, balanced seat. By driving the lift from your abdominals rather than your legs, you’ll develop shoulder and arm strength for steadier rein contact and enhance your breath coordination and focus. Keep your spine long and your movement smooth, and avoid arching your lower back.

Starting position:

• Begin in a high plank position with your hands firmly on the mat and your feet on gliders, a towel, or in socks so they can slide easily.

• Keep your shoulders stacked over your wrists, legs extended, and core fully engaged.

The movement:

1. Inhale to prepare, engaging your core.

2. As you exhale, contract your core to draw your hips up toward the ceiling and slide your feet towards your hands, moving into a pike position over the course of four seconds. Your gaze should shift toward your thighs as your hips lift.

3. As you inhale, slowly extend back to a plank position over four seconds, sliding your feet away and returning your gaze to the mat.

4. Repeat for one minute, maintaining steady, controlled breathing and tension.

Plank Hip Rainbows

This dynamic exercise targets your obliques and deep core stabilizers, building rotational control and balance essential for maintaining even alignment in the saddle. Drive the “rainbow” movement from your obliques, not your legs, and focus on keeping your shoulders steady and your spine long. The primary challenge is control, which helps you improve body awareness and posture in the saddle.

Starting position:

• Begin in a high plank position with your shoulders stacked over your wrists, feet hip-width apart, legs extended, and core fully engaged.

• Your body should form a straight line from head to heels.

The movement:

1. Inhale to prepare, maintaining tension through your core and legs.

2. As you exhale, slowly rotate your hips to one side, lowering them in a controlled arc toward the mat.

3. Inhale as you lift your hips back through center, then exhale to lower them to the opposite side, creating a “rainbow” motion.

4. Continue alternating sides for one minute, moving smoothly and maintaining even control.

Modification: Drop to your knees or come to your forearms if you feel tension in your wrists or lower back.

Side Plank Thread the Needle

Side Plank Thread the Needle blends strength, stability, and mobility into one fluid movement. It builds endurance in your obliques and shoulders while improving rotational control through your spine. Keep your hips lifted and your motion deliberate to enhance posture, balance, and sustained strength for long rides.

Starting position:

• Begin in a side plank position with your supporting shoulder stacked directly over your wrist, legs extended, and feet either staggered or stacked.

• Keep your hips lifted and square to the front, forming a straight line from head to heels.

The movement:

1. Inhale to prepare, maintaining tension through your core and glutes.

2. As you exhale, rotate your torso and thread your top arm underneath your body, reaching through the space between your torso and the mat over a four-count.

3. Inhale as you unwind and reach your arm back toward the ceiling over four seconds.

4. Continue for 30 seconds on one side, then switch and repeat on the other.

Modification: Perform on your knees to reduce intensity while maintaining form.

Half-Kneeling Side Bend

The Half-Kneeling Side Bend opens and strengthens your entire side body, improving posture, symmetry, and balance. This controlled movement strengthens your obliques, stabilizes your hips and pelvis, and helps you maintain even length through your torso—key for developing a poised ride. Be sure to keep your hips square and initiate the movement through your core.

Starting position:

• Begin in a half-kneeling position with one knee on the mat and the opposite leg extended out to the side, foot flat or toes pointed forward.

• Place a resistance band just above your knees.

• Interlace your fingers behind your head and lengthen through your spine, keeping your core engaged.

The movement:

1. Inhale to prepare, maintaining a tall posture.

2. As you exhale, contract through your obliques to bend your torso toward your extended leg over a four-count.

3. Inhale to return to the starting position over four counts, stopping just before your shoulders stack directly over your hips.

4. Continue for 30 seconds on one side, then switch and repeat on the other.

Added challenge: Add a small weight behind your head or in one hand to increase resistance.

Bicycle Crunch Set

This controlled rotation exercise challenges your coordination, stability, and endurance—much like riding through transitions while maintaining even contact and balance. By leading the movement from your obliques instead of your shoulders, you’ll strengthen the muscles that keep your torso steady in the saddle. Keep your elbows wide to protect your neck, and maintain a steady rhythm to build the symmetry and control that translate into a more balanced ride.

Starting position:

• Lie on your back with your hands lightly placed behind your head, elbows wide, and legs lifted to tabletop position.

• Engage your core to keep your lower back connected to the mat.

The movement:

1. Begin traditional bicycle crunches, extending one leg straight as you rotate your torso to bring the opposite elbow toward your bent knee. Continue alternating sides for 30 seconds with controlled, steady movement.

2. Next, hold the twist to one side for 30 seconds, keeping your shoulder off the mat and pulsing slightly toward your knee.

3. Then, hold the same position for another 30 seconds, making small, controlled circles with your extended leg while keeping your torso still.

4. Repeat each variation on the other side.

Added challenge: Place a Pilates band or ring just above your knees for added leg resistance.

Bird-Dog with Row

Bird-Dog with Row brings together balance, strength, and coordination to train your body to move as a unified whole. With your hips and shoulders square, you’ll activate your core and back stabilizers while refining the connection between your upper and lower body—improving your coordination to develop quiet hands and a steady seat. The key is slow, intentional movement, keeping your spine long and your center stable from start to finish.

Starting position:

• Begin on all fours in a tabletop position with your shoulders stacked over your wrists and hips over your knees.

• Engage your core to keep your spine neutral and your body stable.

The movement:

1. Extend your right leg straight back and your left arm forward, keeping both parallel to the floor.

2. Inhale to prepare, then exhale as you bend your left elbow, drawing it back toward your ribs in a rowing motion while maintaining balance.

3. Inhale to extend your arm forward again. Continue for 30 seconds.

4. Then, hold the extended position and pulse the row for another 30 seconds.

5. Switch sides and repeat.

Added challenge: Hold a light weight in your working hand for extra resistance.

Serve the Platter

Serve the Platter strengthens the muscles that support posture, balance, and rein control. As you extend and draw your arms in with control, you’ll engage your shoulders, arms, and core stabilizers, helping you maintain a lifted chest and steady upper body in the saddle. Focus on staying tall and resisting momentum—it’s about precision, not speed.

Starting position:

• Begin kneeling with your torso upright and arms extended straight out in front of you at shoulder height, palms facing up. 

• Engage your core to maintain a neutral spine and balanced posture.

The movement:

1. Inhale to prepare. As you exhale, sit back toward your heels while bending your elbows in toward your ribs, keeping your palms up as if holding a tray.

2. Inhale to return to the upright kneeling position, extending your arms forward again.

3. Move with a four-count pace in each direction for one minute.

4. After one minute, add a crisscross motion at the bottom, lightly crossing one arm over the other before extending forward again. Continue for another minute.

Modification: Remain seated back on your heels instead of rising to kneel between repetitions.

Added challenge: Hold a light weight in each hand to increase resistance.

Hip Bridges

This exercise targets the glutes and hamstrings while teaching your body to move from a stable core. As you press evenly through both feet and lift your hips, you’ll feel your lower body working to create balance and symmetry, which is essential for maintaining even weight through the seat and stirrups. Keep your spine neutral and movement smooth to strengthen the connection between your core and pelvis.

Starting position:

• Lie on your back with your knees bent, feet flat on the mat about hip-width apart, and arms relaxed at your sides.

• Engage your core and press through your heels to feel balanced and grounded.

The movement:

1. Optionally, begin with 30 seconds of articulating bridges. Slowly roll your spine up from the mat one vertebra at a time, then roll back down to loosen and mobilize the spine.

2. Transition into hip hinge bridges for one minute, lifting your hips as one unit while keeping your ribs and shoulders grounded.

3. Next, pulse your hips up for 30 seconds, maintaining control at the top.

4. Return to hip hinge bridges for another minute, this time opening your knees a few inches at the top before lowering back down.

Added challenge: To increase core engagement, lift your arms straight up toward the ceiling. For added resistance, place a Pilates band or ring just above your knees. Or, if you have a small exercise ball, place it between your knees and gently squeeze at the top for inner-thigh activation.

Spider Kick/Fire Hydrant Combo

This glute-focused combination improves hip strength, balance, and coordination, developing stable leg aids and even movement in the saddle. Keeping your hips square and spine long, you’ll challenge your core to control the motion as your working leg moves through both patterns. The goal is smooth, centered strength that builds power without compromising alignment.

Starting position:

• Begin on all fours in a tabletop position with your shoulders stacked over your wrists and your hips over your knees.

• Engage your core to stabilize your spine and keep your body centered.

The movement:

1. Spider kick: Inhale as you extend one leg straight back behind you, keeping your hips square to the mat. Exhale as you bring your knee toward your triceps

2. Fire hydrant: Then, keeping your knee bent, lift it out to the side before returning to start.

3. Continue alternating between the two movements for one minute, focusing on control and full engagement through the glute.

4. Switch sides and repeat.

Modification: Come down to your forearms if there’s tension in your wrists.

Donkey Kicks

Donkey Kicks develop glute and hamstring strength while reinforcing core balance and proper alignment. With your core engaged and hips level, each lift builds the hip stability and control needed to keep a strong leg position as you ride. Slow, deliberate movement makes all the difference, letting strength come from control, not momentum.

Starting position:

• Begin on all fours in a tabletop position with your shoulders stacked over your wrists and your hips over your knees.

• Engage your core to stabilize your spine and keep your body centered.

The movement:

1. Inhale to prepare. As you exhale, lift one leg, keeping your knee bent at 90 degrees and your foot flexed and pressing your heel toward the ceiling.

2. Inhale to lower your leg back down with control, keeping your knee just above the mat.

3. Continue for one minute on one leg, then finish with 30 seconds of pulses at the top before switching sides.

Stretch & cool-down

Child’s Pose

This stretch is great for releasing tension in the lower back and gently opening the hips.

How to do child’s pose:

1. Start on your knees and sit back onto your heels, extending your arms forward and lowering your forehead to the mat.

2. Breathe deeply into your lower back.

3. After a few breaths, walk your hands to one side of the mat and hold for several seconds.

4. Switch sides to stretch down the other side of the body.

Figure-4 Stretch

Do the figure-4 stretch to open and release the hips and glutes. If you tend to carry tightness through your hip flexors and glutes, try the Pigeon Pose for an even deeper stretch.

How to do the figure-4 stretch:

1. Lie on your back and cross one ankle over the opposite knee, forming a ‘4’ shape with your legs.

2. Thread your hands behind the lower leg and gently draw it toward your chest, keeping your hips square and relaxed.

3. Hold the stretch, then switch sides.

Added challenge: Move into Pigeon Pose for a deeper hip opener. Starting on all fours, bring one knee forward, moving your ankle toward the opposite wrist. Slide the opposite leg backwards and square your hips to feel the stretch through your hip and glute. Place your forearms on the floor in front of you for a deeper stretch.

Cat-Cow Stretch

Cat-Cow improves spinal mobility and relieves tension through the back and core. Be sure to move slowly and focus on articulating each vertebra to release stiffness from time in the saddle.

How to do Cat-Cow:

1. Begin on all fours with your shoulders over your wrists and hips over your knees.

2. Cow: Inhale as you drop your belly, lift your chest, and open your collarbones.

3. Cat: Exhale as you round your spine, tuck your chin, and draw your navel toward your spine.

4. Continue flowing through each position for 30 to 60 seconds, matching breath to movement.

Kneeling Hip Flexor Stretch

This stretch is helpful for releasing tight hip flexors and quads, improving posture and alignment in the saddle.

How to do the kneeling hip flexor stretch:

1. From a half-kneeling position, tuck your pelvis under slightly and gently press your hips forward until you feel a stretch in the front of your hip. Keep your chest lifted and shoulders relaxed.

2. Hold for 20 to 30 seconds, then switch sides.

Added challenge: Reach the arm on the kneeling-leg side overhead and lean away slightly to deepen the stretch.

Knee Windshield Wipers

Do these to gently release the lower back and hips while improving mobility through the pelvis.

How to do knee windshield wipers:

1. Lie on your back with your knees bent and feet flat on the mat, about hip-width apart. Extend your arms out to the sides in a ‘T’ position with your palms facing up.

2. Slowly lower both knees to one side, keeping your shoulders anchored to the mat.

3. Inhale as you return through center, then exhale as you drop both knees to the opposite side.

4. Continue alternating sides for 30 to 60 seconds, moving smoothly and with control.

What to wear during your next workout

Whether you’re perfecting your posture in Pilates or refining your position in the saddle, the right gear helps you move freely and perform your best. R.J. Classics schooling shirts blend athletic performance with timeless equestrian style, keeping you comfortable, confident, and ready for every movement and stride. 

Lucy 1/4 Zip Shirt ($89)

Designed for movement, the Lucy 1/4 Zip combines wicking, cooling fabric with a short-sleeve, athletic style that flatters and performs. The quarter-zip neckline adds a sporty touch while letting you adjust airflow as your workout heats up. Pair it with your favorite leggings for a look that transitions effortlessly from Pilates to training sessions in the saddle.

Jemma Mock Neck Shirt ($85)

The Jemma Mock Neck is the ultimate balance of comfort and performance. Long sleeves with cooling fabric and perforated detailing for ventilation keep muscles warm without trapping heat, while the solid colorways make it easy to pair with any shorts or leggings. It’s a versatile, sporty staple that moves with you, whether you’re schooling or cross-training.

Kira Jacket ($125)

Athletic layers are essential for Pilates workouts, and the Kira Jacket delivers both warmth and flexibility. Its sleek zip-up design and soft heathered stretch fabric make it a favorite for before and after class, while moisture-wicking technology helps you stay dry. Wear it over your training shirt for warmups, cooldowns, or breezy mornings at the barn.

From the mat to the saddle, R.J. Classics’ schooling apparel is designed to help you look your best as you take your ride to the next level. With refined athletic cuts, high-performance fabrics, and thoughtful details, these pieces support every workout and schooling session.

Browse our full collection of training tops for breathable styles that work as hard as you do.

You might also like:

• 15 Exercises for Equestrians to Build Strength and Tone

• 5 Top Flatwork Exercises for Horses (Beginners Guide)

• 12 Horseback Riding Outfit Ideas by Discipline