Strengthening calfs and inner thighs?

Question

I rode horses for 6 years--3years of western lessons and 3 english-- but recently due to lack of money and other personal matters I lost three years of riding. In that time I lost a lot of muscle and I have nearly forgotten most of what I learned. I joined 4H this year and I am taking lessons, 1-2 lessons per week. My trainer tells me that I need to strengthen my calfs and inner thighs (my legs all together) because I post from my heels--a bad habit that I was never broken from. I was just wondering if anyone out there could tell me what excercizes I can use to strengthen these areas. I am already using the staircase to stretch my heels, but I'd like to know if there are other options out there. Thanks!

Answer 1

Take a volleyball or soccer ball and place it between your legs. Hold the ball there and do deep squats. I usually do 30-40 per set if my legs are feeling weak. This gets the muscle toned up in no time and also strengthens your seat muscles.

Also, you can just hold the ball and grip it while squatting.  See how long you can go without dropping the ball!

Answer 2

Get a barbell and do squats...preferably under an experienced weight trainer. It will burn for a few weeks but it is one of the best things you can do to get better calves and thighs.

Answer 3

Believe me Nicole, squats and lunges work the best. When I was in track my calfs hurt all week from lunges.

Answer 4

Well This Is How I got butter Calf's and heel position you need a landing or stairs. Step up on your landing or stairs with your heels hanging off the back a bit and bounce up and down it well make you calf's a lot stronger and give you better heel too! its always worked for me and i have been riding all of my life i still ride today and still use it to get in shape for a show good luck hope it helps.

Answer 5

Get a big ball, set in a chair ,place the ball between your legs and squeeze your legs to gather, 3 X 30 to start, Take a short break be sets. Then as you get stronger, do more sets in a day.

Answer 6

I strengthened mine from riding, actually. You could ask for lessons on the lunge line without stirrups, that will help alot. It will also help you work on developing an independent seat. You want to make sure you are not gripping with your legs, though ;)

Other than that, running/walking might do the trick.

Answer 7

first thing, ask your trainer for a 15 minute warm up on the lunge line.  work on the 2 point position.

for home, get one of those huge workout balls...balance ball i think it's called.  sit the ball, like you would a horse.  practice your movement on the ball.  you can practice walk and canter without too much issue...trotting could be interesting, tho.

another great thing for home...yoga.  this will help you with over all balance, strength and awareness.  there's a couple of poses that focus exactly on what us riders need to have focused on.  i was out of the riding scene for some time, while starting a family.  i was a joke, to say the least.  i started yoga 3 times a week for an hour, and within 2 weeks, i was feeling the difference.  you don't need to spend a ton on stuff for it.  just have a good non slip surface...a towel can work, and run to walmart and pic up a dvd for $5.

take a throw pillow, and put it between your knees, and squeeze.  do 3 sets of 10 to start, and work up.  for calves, stand on the edge of a step, drop your heels down, then come up on your toes.  move your toes from straight and turn them out or turn them in, for different upper leg muscles to be worked, as well.

those are just a few off the top of my head.  hope this will help you some.

Answer 8

Do you have a bike? Bike riding helps improve your calve muscles. When i say bike riding i mean up hill.

Doing squats also works well. So does the staircase trick.