The most important thing in a training is the objective. In the case of riding breeches, of course, weight reduction is the primary goal, so that a worsening can be avoided. A longer cardio training (30-40min) at the beginning of the training in combination with a subsequent strength training is especially effective.
The more muscle mass that can be built up, the higher the energy consumption after the training. In order to build up this muscle mass, training should be done in a training interval of 3-4 sets and 8-12 repetitions (hypertrophy area). In addition, it is important to know which muscle groups are mainly involved in the problem of riding breeches. These include the gluteus group (gluteus muscles), the ischiocrural muscles (rear leg muscles) and the abductor group (lateral leg muscles).
Simple exercises to imitate
The following are examples of exercises that vary according to the desired intensity. All the above mentioned muscle groups are also addressed. 1) Squats: Stand hip-wide, push buttocks far back and bend knees (do not push knees forward over toes) Increase
- Stay in squat and bob
- Stay in squat and push toes up
- In squat position, place feet further apart and then back again
- Reinforcement during all exercises with Theraband –> Increase of abductor tension
2) Lunge: Start from standing position, put foot far forward, keep backward standing knee straight until just before the floor, front knee forms right angle, then move leg back and change sides Increase 3) Prone position: Push bent leg towards ceiling 4) Bridging: Supine position, arms laid down next to the body, pull shoulder blades together, lay lumbar spine firmly on the pad, lift pelvis (build bridge) Increase 5) Lunge at the sides 6) Lateral position: lift up upper leg (20 Wdh) The number of repetitions is a guideline, a clear muscle tension should be felt during the exercise. 7) Quadruped position: hands under shoulder, knees under hips, pull navel inwards and try to hold position, stretch leg backwards so that tension reaches the buttocks Increase 8) Hand support Keep elbows minimally bent, pull navel inwards, keep tension in the whole body –> stretch leg upwards but only enough to keep tension in abdomen and back 9) Lateral support: Support on elbows, lift pelvis, keep feet upright, spread leg above 10) Stand: Lift leg to the side and stretch it back
- Stay in lunge and rock
- Failure steps alternating over a certain distance
- Pull the legs alternately to the body
- Stretch your leg and let your pelvis slowly up and down
- Stretch leg and write numbers
- Theraband around the knees –> push knees apart and with tension slowly back again; hold tension outwards and stretch leg
- After the WDH –> keep leg up and bend only the knee (20 Wdh)
- After the WDH –> keep leg up and let it stretched up and down (20 Wdh)
- Bring opposite elbows and knees together under the abdomen and stretch away
- Extend leg several WDH to the back, then bend knee and lift it sideways (peeing dog)
