Join Date: Jul 2010
Location: East Central Illinois
(...sounding like a broken record...)
You need to do 2 things:
1) Ride at a walk and a sitting trot without stirrups;
2) Go for VERY LONG (trail, perhaps?) rides, so that your legs get VERY tired--3 hours is a good amount of time.
There is NO WAY that you can ride that long and continue to push yourself out of the saddle, which is what you do right now, since you're riding or short periods and have established a bad habit. =D