How To Get a Smaller Rib Cage – 5 Best Workouts And Tips

You’ve been hitting the iron temple, sculpting your body into a Greek god, but there’s one thing standing in your way of your perfect physique – your rib cage.

So, you’re probably sitting there, flexing in the mirror, thinking, “How do I get this bone cage to shrink down?” Well, you’ve come to the right place, my friend. This article is your golden ticket to understanding the ins and outs of the rib cage reduction game.

The size of your rib cage is like the frame of a car, it’s crucial to the overall look. So, it’s about time you learned how to tune it up.

As you join in on this journey, I’ll be dropping knowledge bombs, giving you the lowdown on how to make the best decisions for your body. By the end, you’ll be a walking, talking, and flexing encyclopedia of rib cage reduction. So, buckle up, because we’re about to take a wild ride through the world of aesthetics.

Remember, knowledge is power, and power is weight, and weight is what we lift. So let’s lift some knowledge, shall we?


What is a Rib Cage?

Rib Flare Fix

Alright, starting things off with a little Anatomy 101. The rib cage is your body’s personal suit of armor. It’s made up of the sternum, ribs, and the spinal column. It protects where all the important stuff hangs out – lungs, heart, liver, and stomach.

Now, it isn’t just a bunch of bones. It’s got a whole crew of muscles, ligaments, and tendons working together like a well-oiled machine, making sure everything stays where it’s supposed to be. They’re like the gym buddies who spot you during a heavy lift, always there to support you.

But just like your gym buddy, if something goes wrong with your rib cage, it can cause a whole lot of trouble. A strain or dysfunction can mess with the tissues and vital organs it’s supposed to protect. So, it’s crucial to keep the rib cage in top shape.

Wat are its Functions?

So what’s the deal with the rib cage? Why do we even have it?

  • First off, it’s like the bodyguard for your vital organs. It’s there to take a hit so your heart, lungs, liver, and stomach don’t have to
  • Secondly, it’s your personal breathing coach. Every time you take a breath, your lungs and diaphragm are doing a little dance, expanding and contracting. And your rib cage is dancing right along with them. It’s like a choreographed routine.
  • Let’s not forget about the muscles between the ribs. They help with the whole breathing process, making sure everything moves smoothly.
  • Lastly, your rib cage is like the foundation for your shoulder girdle. It provides the support your shoulders need to lift, push, and pull.

What is Flared Rib?

Next up we need to discuss an important issue – flared ribs. No, it’s not a new BBQ recipe, it’s when the lower part of your rib cage decides to stick out unevenly or protrude outwards.

Flaring can be a sign of a few things:

  • Maybe your abs are slacking off
  • Or maybe your muscles are too tight
  • It could be a sign of ineffective breathing
  • And lastly poor shoulder mobility

Now, your abs are also making sure everything is in the right place and running smoothly. If one side of your abs decides to take a break, it can cause that side to stick out or sit unevenly.

How do I Fix This?

First off, let’s bust a myth. Some people think that flared ribs can’t be corrected or reshaped. With the right routines, you can get those ribs back in check.

If you’re experiencing flaring and you’re wondering how to get them back in line, it’s not going to happen overnight. It takes time, consistency, and dedication. But don’t let that discourage you.

How to Fix Flared Rib

So, what are these magical routines?

  • Posture enhancement exercises: for instance, Yoga
  • Inhaling correctly: Proper inhaling can help correct flaring
  • Corrective stretching: helps your body get back to its natural state

Can the Rib Cage be Made Smaller?

You might be wondering if you can shrink your rib cage, make it smaller, more compact. Well, I hate to be the bearer of bad news, but it’s just not happening.

Sure, you might have heard about waist trainers or corsets giving you that slim, hourglass figure. But let’s be clear, that’s just a temporary fix. And if you’re not careful, using these things can lead to health problems.

Now, your abs, they’re like your body’s natural corset. They help keep your spine stable and strong, and when they’re in good shape, they can improve the appearance of your upper body. So instead of trying to squeeze into a waist trainer, hit the gym and work on those abs. Exercises like planks and pull-downs are a great place to start.

As for all pregnant women, remember that after pregnancy, your core muscles might be a bit weaker than before. But don’t worry, with the right exercises and a health-focused approach, you can get them back in shape and looking better than ever.

So while you can’t shrink your rib cage, you can work on strengthening your abs and improving your overall physique.

How To Look Smaller, Slimmer, and Smarter

Rib Flare

Let’s get down to the nitty-gritty. You want to get the smaller, slimmer, and smarter look? I’ve got the lowdown on how to make that happen.

Weight loss

First up, we’ve got weight loss. Now, I’m not talking about starving yourself or doing some crazy diet. I’m talking about losing that extra layer of fat that’s hanging out under your skin.

You see, when you’re consuming more calories than your body can use, it gets stored as fat. And where does that fat like to hang out? Right around your torso and back, adding to the circumference of your rib cage.

Now, losing weight isn’t going to physically change this circumference. It’s not like your bones are going to shrink. But it does give the illusion. As you start to burn off that body fat, your measurements start to decrease, including around your abdominals.

And for the ladies out there, as you lose weight, you might find that you need to go down a band size in your bra. It’s just another sign that your body is slimming down.

So, how do you achieve this weight loss? It’s all about a healthy diet and regular exercise. Cut back on the calories, up the protein, and hit the gym. With a bit of hard work and dedication, you can achieve a wast that looks smaller, slimmer, and smarter. Now, let’s get to work.

Yoga and Ballet

Yoga rib cage pose

Let’s talk about something that might not be on your workout radar – yoga and ballet. These activities are all about closing your rib cage, which can make it appear smaller and more streamlined.

When you’re doing yoga or ballet, you’re encouraged to close your ribs. This means pulling them in, not letting them flare out. It’s like tucking in your shirt, it just gives everything a neater appearance.

If you’re not familiar with the term “closed rib cage,” think of it as the opposite of a flared or open. It’s all about keeping everything tight and controlled. When you’re doing these exercises,  you’re also engaging your core and getting those abs working.

So,  don’t be afraid to try something new. Yoga and ballet might not be the first things you think of when you hit the gym, but they can be a great addition to your workout routine.

Breathing Correctly

Next up is an activity you do every day without even thinking about it – breathing. Now, you might be thinking “How can breathing help fix flaring and make my rib cage look smaller?”

When you breathe properly, you’re not just filling your lungs with air, you’re also engaging your core muscles. It’s like a mini workout for your abs every time you take a breath. So, how do you do it?

First, take a deep breath in. Feel your chest expand as your lungs fill with air. Pay attention to the movement of your rib cage. Then, exhale forcefully, pushing all the air out of your lungs. As you do this, your abs engage and your ribs start to close naturally. It’s like deflating a balloon, everything gets smaller.

Now, this might be a bit challenging to maintain all the time, so don’t be afraid to take a break. Find a comfortable breathing pattern where you can keep your abs engaged and your ribs closed.

And remember, posture is key. Stand up straight, keep your shoulders back, and maintain a good posture. This allows you to breathe properly and helps keep your looking slim and smart.

Stretch Your Lower Back

And last but not least, stretch your lower back. Stretching your lower back can actually help correct flared ribs and make you appear slimmer. It’s like giving your body a tune-up, everything just works better.

So, how do you do it?

  • First, sit down. Then, lean forward until you feel a stretch in your lower back. It’s like you’re trying to touch your toes, but without the leg strain. Hold this position for about 30 seconds. Feel the stretch, let your body relax into it.
  • Then, repeat the process a couple more times. Just like doing reps with a weight, but instead of building muscle, you’re increasing flexibility and helping your rib cage look its best.


How can I Detect a Flaring?

If you can’t see any flaring, try this simple test. Stand up, place your hands on your stomach just below your lower ribs, and push upwards towards your chest. If your lower ribs stick out, you might have flared ribs.

What are the Repercussions?

A flared rib cage can cause shoulder and neck pain and affect your upper body’s structural integrity. Don’t ignore the signs. Get those ribs back in line with exercise and the other corrective measures we’ve discussed.

What are the Causes?

There are four main causes:

  • Physical Injury: like a muscle sprain or rib fracture
  • Genetic Flaws: that cause flared ribs from birth
  • Weak Musculature: due to inadequate muscle development in the core and back
  • Scoliosis: which causes an unnatural spine curvature and can lead to rib flaring.

Runnings Effect on Rib Cage Size?

Contrary to popular belief, running doesn’t make your rib cage bigger. While there’s no medical evidence to confirm this, running can improve your lung and muscle performance and overall well-being.

What if I Experience Constant Pain Down One Side?

Pain in your rib cage could be a sign of a cracked, broken, bruised, or fractured rib. If the pain is unbearable, see a doctor ASAP.


As we’ve seen, correcting a flared rib isn’t rocket science. You don’t need to break the bank on surgery, fancy gym equipment, or physical therapy. All you need is the right knowledge, a bit of dedication, and the techniques we’ve discussed here.

Not only are these techniques cost-effective (with surgery costing as much as $40,000) and straightforward, but they’re also a lot more enjoyable than going under the knife. I mean, who wants a couple of titanium bars inserted under their sternum for three years?

Sticking to these routines might be tough at first. But it’s always hardest at the beginning. With time and consistency, it’ll become second nature. You could even use motivational planner stickers to track your progress and make the whole process a bit more fun.

By correcting your flared ribs and making your rib cage appear more attractive, you’ll not only improve your physique but also boost your confidence and self-esteem. And isn’t that what it’s all about?


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