A strong, stable core is essential for maintaining an upright posture and absorbing the motion of the horse without gripping or collapsing. With Pilates and riding, all movements originate from our center or core.  Pilates targets our deep stabilizing muscles, which support a properly aligned posture in the saddle, as well as our anterior and posterior oblique slings, the deep longitudinal system and the lateral system that are responsible for well coordinated global movement between the upper limbs, spine, pelvis and lower limbs, necessary to give clear aids to the horse.

Lateral strength and stability may not be the first thing riders think about developing, but the ability to maintain equal control on both sides of the body can dramatically change the way you ride.  It’s common for riders to have one side that’s naturally stronger or more dominant, which can create imbalances that show up in the saddle.

Pilates has specific exercises that directly target side body strength using lateral flexion on the Reformer (short box series), Spine Corrector, or Ladder Barrel.  Pilates also challenges lateral stability through unilateral movements, working one limb at a time with the springs or straps while keeping the torso still and steady, similar to giving precise aids without shifting your weight in the saddle.

Lateral strength and stability are key for staying balanced and centered over the seat bones, maintaining control without leaning during lateral movements, and using the legs independently without gripping.

Pilates helps train a stable, well-organized pelvis, essential for effective and balanced riding.

Many Pilates exercises challenge us to move the legs while maintaining dynamic lumbopelvic stability. This directly supports riding, where clear, intentional leg aids depend on control, not changing posture unintentionally, all while following the motion of the horse.

Exercises like footwork on the Chair or feet in straps on the Reformer or Cadillac, which can also be performed unilaterally, build strength and control in the lower limbs using spring resistance. But more importantly, these movements teach hip disassociation, allowing the body to mobilize the limbs while stabilizing the pelvis, like applying a leg aid in the saddle without disrupting your seat or upper body position.  A deep, stable seat also supports smoother transitions and better connection in the saddle.   

The Reformer with its evenly distributed spring resistance, pulley system and guided pathways, provides a closed-chain environment that encourages proper alignment and reveals imbalances.  This is what makes the Reformer so special.  Every rider has a dominant side, and even subtle asymmetries can affect the horse’s way of going. Pilates helps riders become more aware of these imbalances and we can then address them through closed-chain work, unilateral work and thoughtful cueing.

Pilates is one of the most effective platforms to challenge balance and proprioception, offering structured, predictable movement patterns in a supportive environment, especially when guided by cueing and progressions.  Apparatus like long box on the Reformer and the Exo Chair challenge the body to stabilize on a moving surface or a narrow base of support. Movements on these pieces of equipment develop more strength and control for riders.

Riders need the ability to follow the motion of the horse while their upper body remains composed, which means having both spinal mobility and the strength to control it.  There is a huge emphasis on spinal articulation in Pilates and learning to move the spine segmentally.  Pilates improves thoracic extension, lumbar flexion, and hip mobility, all of which are critical for fluid and effective riding.  Pilates has an exercise, Flat Back Knee Stretches, during which your chest remains open and your thoracic spine stays neutral but your lower lumbar spine is flexing as your legs move the carriage.  It’s a perfect movement to improve sitting trot form or endurance, and almost feels like it was made for a rider.

Pilates exercises work to challenge glenohumeral (shoulder) and scapular stability, the same work needed to keep the shoulders back, not rounding forward, and the scapula organized around the rib cage during transitions. We work on this upper body stability with rowing front and rowing back on the Reformer, as well as through a variety of weight bearing exercises.

And on the other hand, having shoulder tension or a tight chest can interfere with clear rein aids and lead to a braced upper body. Pilates can help release the chest muscles through reciprocal inhibition by working the upper back muscles to bring the shoulders back, and also using thoracic extension, to create the upper body mobility to allow for a more elastic, following hand.

Riders often develop tight hip flexors from sitting in the saddle. Pilates stretches the hip flexor muscles (and strengthens the hip extensors) helping the rider open the hips, lengthen the leg and sit deeper in the saddle.  My favorite hip flexor stretch exercise is Eve’s Lunge on the Reformer.  It feels great after riding but if done before riding creates the feeling of a deeper seat. We also focus on stretching and lengthening the back of the legs, specifically the hamstrings, to elongate the legs in the stirrups.

The ability to give precise, clear aids is one of the hallmarks of skilled riding. Pilates trains this kind of motor control through intentional, form-focused movement with exercises such as Coordination and Backstroke. Riders learn to isolate movement, a skill that directly translates to independent aids and more refined communication with the horse.  Knowing where your pelvis, legs, and hands are in space, and how they influence the horse, is critical for refining your aids.

And lastly, Pilates emphasizes mindful breathing, which not only supports endurance but helps riders stay calm and present. The breath initiates and supports movement. It’s where the mind and body come together.

In Pilates, breath patterns are often paired intentionally with exercises to support spinal mobility, core engagement, and fluidity of movement.  We inhale to prepare or expand, and exhale to engage or initiate movement. This not only helps organize the body but also promotes rhythm and flow.

Riders who hold their breath often hold tension in the saddle.  Mindful breathing helps riders release that tension, stay centered and build endurance.