If you’ve ever had a riding lesson—chances are, you’ve heard it.

“Engage your core!”
Simple advice, but often easier said than done.

It’s one of those phrases that gets thrown around so often in the horse world, we nod along without really questioning it. But what does it actually mean to engage your core? More importantly—are you sure you’re doing it properly?

Let’s break it down.

Your Core Is More Than Just Your Abs

First things first: when we say “core,” we’re not just talking about your six-pack.

Your core is a group of muscles that work together to support your spine, stabilise your pelvis, and help control your movement—on and off the horse.

These include:

• Rectus abdominis (the “six-pack” muscles)
• Transverse abdominis (deep abdominal muscles)
• Internal and external obliques (sides of your torso)
• Erector spinae (muscles that run along your spine)
• Multifidus (deep back stabilisers)
• Pelvic floor muscles
• Diaphragm
• Glutes (yes, your bum counts!)
• Hip flexors

It’s a whole system, not a single muscle. That means engaging your core isn’t just about clenching your stomach—it’s about coordinating your body to stay stable while still being able to move.

Credit istock

Bracing vs. Sucking In – Know the Difference

One of the biggest misconceptions is that engaging your core means sucking in your stomach. That’s not only ineffective—it can actually make things worse.

Sucking in pulls your belly button toward your spine. It creates tension, yes—but it’s a surface-level engagement. You’ll often find it harder to breathe, and over time, it can mess with your posture and weaken your pelvic floor.

Bracing, on the other hand, is like preparing to be lightly punched in the stomach. You’re engaging deeper, stabilising muscles—without restricting your breath or making yourself rigid.

If you place your hands on your sides and cough, that firm feeling you get through your midsection? That’s bracing.

That’s what we want in the saddle.

Why It Matters for Riding (and Not Just for You)

So now you know what the core really is, and how to use it—but let’s talk about why.

A stable, functional core improves:

• Balance – so you’re not tipping forward or collapsing through your seat
• Coordination – making it easier to use your aids without overcompensating
• Shock absorption – which protects your spine and your horse’s back

But here’s the bit riders sometimes overlook:

When your core is working properly, your body moves with the horse, not against them.
When it’s not? You start to grip, bounce, lean, or stiffen—and all of that interferes with your horse’s movement.

A rider with good core control is easier for the horse to carry.
They feel lighter, clearer, and more in sync.

And if you’re like most riders—you probably care more about your horse’s comfort than your own.
So even if you’re not sold on doing planks for yourself, maybe do it for them.

Core Engagement Isn’t Rigidity

A quick but important note: engaging your core doesn’t mean becoming stiff or locked in place.

Riding with a braced, functional core allows you to stay soft, mobile, and responsive—because you’re stable, not tense. If you’re too rigid, your horse will feel it. They’ll either stiffen in return or struggle to move through their back.

Your goal is to support your position without freezing your movement.

That takes practice. Which leads us to…

3–5 Exercises to Train Core Engagement with Movement

These exercises focus on functional core strength—the kind that translates directly to the saddle.

1. Dead Bug

• Lie on your back with arms straight up and knees bent at 90 degrees.
• Brace your core (as if you’re stopping someone from pushing your stomach down).
• Slowly lower one arm and the opposite leg toward the ground, then return.
• Alternate sides.
• Go slow. Keep your lower back pressed to the floor.

2. Bird Dog

• On hands and knees, brace your core and extend one arm and the opposite leg.
• Hold for 3–5 seconds, return, and switch.
• Watch for wobbling—your aim is to move without shifting your torso.

3. Pallof Press

• Using a resistance band anchored at chest height, stand perpendicular to it.
• Hold the band in front of your chest, then press it straight out, resisting the pull.
• Keep your hips square—don’t twist.
• This trains anti-rotation strength, essential for staying stable in the saddle.

4. Lunges with Rotation

• Step into a lunge, holding a light weight or water bottle.
• As you lunge, gently rotate your torso toward your front leg, then return.
• This mimics dynamic movement while maintaining core control.

5. Standing March

• Stand tall, brace your core, and slowly raise one knee as if marching.
• Add difficulty by holding a light weight above your head.
• The goal is to resist side-to-side sway—great for simulating how you stabilise in the saddle.

Final Thought: For You and Your Horse

Training your core isn’t about aesthetics, or even about being “fit” in a generic sense.

It’s about riding in a way that supports your body and your horse’s. It’s about clarity, control, and care.

When your core works well, everything else becomes easier. You’ll feel more balanced, more confident, and more connected in the saddle. And your horse? They’ll thank you for it in the way they move.

It doesn’t take hours in the gym. Just consistency, intention, and a bit of know-how.

Want to learn more about rider fitness, strength, and how to support your horse better in the saddle?
Follow me on Instagram @stronginthesaddle_
or visit www.chrissyhawkins.com