How to Get a Smaller Rib Cage? Complete Guide

Rib Cage

When you lose weight, your rib cage might shrink. Subcutaneous fat, the layer of fat immediately beneath the skin, is lost as a result of this. When you consume more calories than you burn off through activity, you gain weight.

Your rib cage’s circumference is impacted by the body’s storage of extra calories as fat. The majority of people lose upper body fat before lower body fat, though there are some variations in body fat distribution.

Anybody can make their body appear slimmer with a few easy exercises and tips, regardless of their size, shape, or weight. Now we are going to an ultimate guide to giving you the answer for “How can one reduce their ribcage size?”

What is Rib Cage and Its Functions

The time when you want to get rid of this unattractive feature is probably when you’re wearing a tank top and everyone can see your protruding ribs. Or perhaps you wish you had a smaller chest because it is too big for the things you like.

Because it makes them feel so self-conscious, some people even go as far as having their ribs surgically removed.

You needn’t worry, though, if plastic surgery isn’t an option for you. To achieve the desired look without using any invasive procedures, you can modify your diet and pick particular exercises.

Rib Cage Functions

The rib cage is a sturdy, strong structure made up of 24 bones that surrounds the upper body and ribs in a protective shield.

Additionally, it contributes to breathing, the creation of vital red blood cells, and food absorption. Having said that, there are some exercises you can do on your own to reduce the size of your ribcage without having surgery.

Rib Cage Vs Flared Rib Cage

There are two types of rib cages: flared and flat. Not everyone has the same bone structure.

Your ribs will protrude outwardly if your rib cage is flared; if it’s flat, they will be well-hidden under the muscles.

People who have flat rib cages frequently undergo rib removal surgery to give them smaller curves so they can dress however they want with confidence.

Having a flare in your bones, however, isn’t always a bad thing; you can use it to your advantage when shaping your body!

What Cause Rib Cage Bad Shape?

Flared Ribs

You must understand the underlying cause of a flared rib cage before exploring how to get one smaller.

Genetics plays a role in determining the shape of your rib cage. This means that if someone in your family has a flared rib cage, you are likely to as well.

You can’t change what you were born with, but the right diet and exercise routine can help you look better.

Why then would you want to reduce the size of your ribs? It’s mainly because it gives the impression that you have a slimmer silhouette, which makes it simpler for you to appear taller or leaner when wearing clothing.

Particularly important for those who favor form-fitting dresses, tops, or blouses

Women now frequently desire smaller rib cages because they believe it makes them appear leaner and taller. Many people look worse after adopting this belief.

Others are unaware that you can achieve it by engaging in new forms of exercise or altering your diet. There’s no need to worry if you fall into this category. You can get a smaller rib cage naturally by following the advice in this article.

How to Get a Smaller Rib Cage – Top 5 Gym Exercises

Here are some exercises you can perform at home or in the gym using dumbbells, resistance bands, and/or machines, which you probably already have if you regularly exercise. These exercises will help you develop a smaller rib cage and visually slim down your upper body.

These exercises will tone your muscles and make them look more defined, while also reducing the size of your ribs:

1) Side Planks (All Fours Plank)

Your arms, abs, glutes, and legs are all worked out at once during this exercise! To correctly support yourself, it’s critical to use all of these muscles.

How To Do The All Fours Side Plank

  • Lie on your side with your feet stacked on top of one another and your elbow placed directly under your shoulder.
  • By stretching your fingertips, contracting your buttocks, and engaging your core, you can get yourself off the floor.
  • If you can, finish 3 sets of this position held for 30 seconds each.

2) Reverse Fly

With this exercise, we want to strengthen the muscles in your upper back and arms so you don’t have a large “wingspan”. Your shoulders appear wider if you have a wide wingspan.

How To Do The Reverse Fly

  • Stand with your feet hip-width apart and your knees slightly bent. Hold dumbbells in each hand.
  • Lift the arms out to shoulder height while engaging the rear deltoids while maintaining a straight back.
  • Do 10 reps if you can; otherwise, return to the starting position for 1 rep.

3) Dumbbell Pullovers

The muscles in your armpit, or lats, can be worked out completely with this exercise. It also concentrates on your arms and shoulders.

After months of research into how to get a smaller rib cage, this is one of my personal favorite exercises to practice.

How To Do The Dumbbell Pullovers

  • Grab the dumbbell with both hands as you supinely lay on the bench. Elbows ought to be bent at about a 90 degree angle.
  • The weight should be brought back behind your head while bending at the elbows until you feel a stretch across your chest.
  • Throughout this exercise, you don’t want to let your lower back touch the floor; instead, keep it straight and your body elevated.
  • For one rep, move the dumbbell forward to the starting position; if you can, perform eight repetitions.

4) Barbell Curls

We want to use barbells (or any type of weight that you feel comfortable with) for curling exercises. In addition to strengthening our biceps, we also want to strengthen our back and shoulders.

How To Do The Barbell Curls

  • Standing with your feet shoulder-width apart, hold a barbell in your underhand grip with your palms facing upward.
  • Curl the weight up to your chest while bending your elbows.
  • To prevent straining your biceps during this exercise, make sure to squeeze them as you bring the weight closer to you.
  • Do 8 reps if you can; lower the barbell for 1 rep.

5) Pull Ups

The arms, back, obliques, and abs are all simultaneously worked out during this fantastic all-around exercise! For this exercise to be as effective as possible and to prevent injury, it’s critical that you use proper form.

How To Do The Weighted Pull-Up

  • Hold on to the pull-up bar with your palms facing away from you and your hands slightly wider than shoulder width apart.
  • Throughout this exercise, you shouldn’t let your feet touch the ground.
  • Squeeze your back muscles as you raise your chest toward the bar, keeping your arms and abs active.
  • For 1 rep, slowly lower yourself; if you can, perform 8 reps.

Other Ways to Reduce Rib Cage Size

This might be the solution you’re looking for if you don’t do any weight training or intense cardio. Don’t worry if you don’t have this option as frequently as you’d like.

There are still some other great ways to make your chest appear smaller which we will discuss below:

1. Perform HIIT Workouts

High-intensity interval training (HIIT) is a fantastic way to tone up your body, increase your stamina, and lose fat without having to work out for hours every day.

You can quickly burn calories while toning various muscle groups with this type of cardio exercise. Increasing metabolism also aids in achieving the smallest ribcage possible.

All you need to do is regularly engage in HIIT workouts—at least four times per week, but five would be ideal. If you exercise more frequently, the muscle will develop more quickly.

High intensity interval training is necessary, which entails working out as hard as you can for 30 seconds before taking a minute to rest.

Perform HIIT workouts on a regular basis to slim down your rib cage and give you the look you always wanted.

For high-intensity interval training workouts, one of my go-to websites is Gym Class Assignments.

Eating Habits

2. Eat Foods That Are High in Vitamin C

Cortisol, the hormone that causes our bodies to retain water and put on weight, can be eliminated with the help of vitamin C. A diet rich in vitamin C-rich foods can aid in reducing the amount of extra bloating around the ribs and subcutaneous body fat storage.

Kiwi fruit, grapefruit, oranges, and broccoli are a few examples of foods high in vitamin C. See how your rib cage is affected by including these in your daily meal plan.

3. Eat Foods That Are High in Potassium

According to Livestrong, potassium aids in reducing the amount of cortisol in our bodies, which causes us to retain water and gain weight around our ribs.

You should eat a lot of potassium-rich foods! Just some examples can be bananas, oranges, nectarines, tomatoes – just to name a few! See how incorporating these into your diet can help you lose the bloating around your chest by doing so every day.

4. Stop Drinking Alcohol

Because alcohol contains sugar, which is stored in our liver cells as glycogen, it is one of the main causes of bloating. The liver cells are responsible for carrying the glycogen to our bloodstream.

A significant amount of water is contained within glycogen, which is then released into the body after being broken down by enzymes.

Glycogen can be stored in both fat cells and muscle tissues, so the more you have around your rib cage area, the more bloated you will feel.

This will also result in weight gain because your muscles won’t morph if they are storing too much water. Immediately stop drinking alcohol if you want to lose this extra weight and storage!

5. Eat Balanced Meals That Don’t Contain Sugar Or Carbs

Fructose sugar, which is found in fruits, must first be converted by the liver into glucose in order to enter the bloodstream.

When you consume foods containing glucose, your kidneys release the hormone insulin, which aids in transporting the glucose to the cells.

If we continuously overload our systems with carbohydrates and sugar, we become less sensitive to insulin and more resistant to it, which causes excess energy to be stored as fat.

Due to our bodies’ inability to effectively break down insulin, fat is stored throughout the body, including around the rib cage, causing weight gain. Be mindful of the foods you consume each day.

6. Drink More Water

Water is crucial for weight loss because it helps your body get rid of toxins like uric acid, bilirubin (a byproduct of old blood cells), fructose, and salt (sodium).

Since drinking more water makes using the restroom much easier for your body, especially when you’re trying to lose weight, it can also aid in slimming. Your rib cage’s bloat will be instantly eliminated by it!

Men Have Bigger Rib Cages Than Women

Well, there are several method which men have higher than women such as:

The average male muscle is larger than a female muscle.

Workout with heavy weights to build muscle mass, which accentuates the rib cage and produces larger muscles.

Additionally, compared to men, women have proportionally more fat tissue throughout their entire body. The ribs look smaller on heavier people because they have less subcutaneous fat covering them.

Although this isn’t always true because occasionally gaining a few pounds can make someone appear more fit, being too thin can also draw attention to the bones that lie beneath the skin, giving the impression that your chest is larger or rounder.

Guys, that’s one annoying reason why women want to remove their ribcages, but what are some others?

Why Do Women Want to Make Their Rib Cages Smaller?

Women will appear more feminine and alluring if they appear slim and have smaller rib cages. The sexy curves that we women adore can also be displayed by having a flatter stomach and less body fat around your ribs.

The appearance of longer legs and shorter torsos is created by smaller rib cages. And, girly, isn’t this what we all want? Now that you are aware of the motivation behind women’s desire to reduce their ribcage size, what are the best methods?

How to Get a Smaller Rib Cage Without Surgery

There are simply no healthy alternatives, so surgery should always be your last resort.

You can always get liposuction if you think your chest needs some serious slimming, but this isn’t advised for women who are already thin with no fat on their ribs because the procedure will probably leave scar tissue around the area, which can appear even larger than before.

Only get lipo if you need to remove a significant amount of extra fat around your rib cage; alternatively, you can combine it with a tummy tuck.

Although they are completely different procedures, both slim the body and get rid of extra weight in particular places. So why not solve all of your issues at once?

The Nuss Plication is a less invasive procedure that tightens excess skin while removing some breast tissue.

Although the procedure only takes 30 minutes, it will take some time before you notice any changes because your body needs about six months for the new tissue to stretch and mature. Finally, there is a procedure called Fractora RF Skin Tightening that can produce noticeable results in just two or three sessions.

This process heats the skin just below the surface, stimulating the production of collagen and leaving your skin smooth and taut. Don’t expect to have flawless skin after just one session because although it can sometimes help with stretchmarks, it’s not a complete miracle worker.

Some Natural Ways to Make Your Rib Cage Smaller

Since this is where the majority of your body weight will drop first, many people advise doing more cardio to lose fat. Even low-impact activities like walking won’t be very beneficial if you continue to eat junk food.

Cardio exercise by itself won’t help you slim down your chest because you can lose weight by eating healthy foods as well.

Exercises to make your rib cage appear smaller are also an option, but don’t count on seeing results right away because it takes time for your body to adapt and add muscle mass.

Maintaining consistency is essential in everything, so keep those muscles active or they’ll quickly disappear!

You will find that these extra exercises are very helpful in determining the best method for reducing your ribcage size.

1. Push-ups

They’re great for developing your overall upper body strength and for reducing the size of your chest.

Changing the distance between your hands and feet as well as the surface you’re standing on can change the difficulty of a push-up (raising your feet will require more upper body strength).

Make sure you maintain proper form while performing push-ups to prevent undue strain on any part of your body.

2. Plank and Side Plank

Both are excellent for toning your abs and giving your midsection a sculpted appearance, which will also help you appear to have a flatter chest.

Planks are one of the best exercises because they only require one mat and, if you master them, will really show off your abs (which is what we all want, ladies? Beach bodies!).

3. Medicine Ball Workout

There are a lot of other workouts available that can help you reduce the size of your rib cage, but I created this exercise routine using equipment like medicine balls, dumbbells, and resistance bands. In fact, using nothing but your own body weight, you can design your own workout!

Check out these exercises from Beachbody that’ll help shrink your rib cage:

– A fantastic exercise that simultaneously increases muscle mass and calorie burn is the Med Ball Slam. Grab a medicine ball (a gym ball also works) and slam it as hard as you can into the ground. Because you’re jumping, this will work your upper and lower bodies, making it a great full-body exercise.

– Don’t underestimate how challenging this particular exercise is because there’s no denying how much more challenging it gets as you advance. The medicine ball pass backwards is another fantastic full-body exercise that emphasizes more on coordination than strength.

– Plyo Push-Up is a plyometric push-up variation that will give your upper body a great workout and gradually increase arm strength. Additionally, you’ll benefit from quicker muscle growth, which will help you quickly appear leaner and more toned.

Can Your Ribcage Become Smaller When You Lose Weight?

You can actually try to lose weight if you want to get a smaller waist, so the answer is yes. However, losing a few pounds is insufficient to achieve the desired small, slim appearance.

Additionally necessary for a flat stomach and toned abs is exercise. Others simply wish their ribcage would shrink in some way, while some people are born with naturally small ribcages.

Although losing weight won’t cause your ribcage to shrink, it will undoubtedly alter how big or small it appears.

For Gender Transition

You can make the best decisions during your gender transition by understanding the rib cage by reading the information below.

Understanding the Rib Cage

Ribs, sternum, and spinal column make up the rib cage. Along with other important organs, it encircles the heart, lungs, stomach, and liver. Its tissues, which give it stability and movement, are made up of muscles, tendons, and ligaments.

These organs and tissues may subsequently be impacted by any rib trauma or dysfunction. Under the breasts are the fourth through sixth ribs, and the rib cage can move.

The rib cage expands and contracts during respiration along with the lungs and diaphragm. These and other movements are made possible by muscles located between the ribs.

Binding Considerations

Trans men frequently use chest binding to hide their breasts and give their upper bodies a more masculine appearance.

People need to think about the long-term consequences of binding. The skin’s elasticity may be impacted if used repeatedly. Too tight of a binder placement can cause breathing problems, secondary health problems, and even physical harm.

Unsafe binding techniques can cause bruising or bone fractures. It can sprain or rip connective tissues, muscles, and cartilage. Muscle inflammation can also result from ongoing muscle irritability. Unsafe binding may stress the lungs and other organs.

Reducing Rib Cage Size

The rib cage cannot be made smaller. Although they can give the impression that your upper body is smaller, corsets and binding don’t have a lasting effect. They can cause other health issues that are easily preventable if done incorrectly.

Your abdominal muscles act as a corset to support the spine and give it strength, mobility, and stability. The appearance of the upper body can be improved by having a solid, healthy abdominal wall. Use workouts that safely and effectively train these muscles.

If you’ve previously had children and didn’t take the necessary steps to retrain your core muscles after delivery, it’s possible that you now have weak core muscles.

Over time, adopting a more health-focused mindset will enhance your body’s appearance and support your wellbeing.

Final Thoughts on How to Get a Smaller Rib Cage Naturally?

Although it takes time, you must persevere because shrinking your rib cage is definitely possible. If done correctly, then your waist will appear smaller and more toned over time which is ultimately what everyone wants!

If you’re looking for a more toned and smaller chest, we hope these tips help you got the answer for “How to get a smaller rib cage”. You can reduce the size of your rib cage without surgery or pricey equipment by doing the right exercises and making dietary changes.

These steps should be enough to get you started on the journey of getting that tight-fitting top! Please share any additional queries you may have about this subject in the comments section below. We’ll try to respond to your questions as soon as we can!


Why Does My Rib Cage Look Wide?

Your rib cage appearing wide is actually quite typical. This could be as a result of various factors, including being overweight, having more body fat than other areas of the body, being a man, or simply getting older.

How Do I Get a More Defined/sculpted Look on My Ribs?

Although you can’t actually get rid of your ribs, you can put in a lot of effort to build muscles around them so they stand out and are easier to see. The majority of people want to appear to have a masculine six-pack, and this will help them achieve that

How Often Should I Do Push-ups to Shrink My Ribcage?

If you want it to work quickly, you must perform 150 repetitions each day and eat well at the same time. However, you should only do it if your body is prepared for this kind of exercise, as failure to do so could result in injuries.

What Food Will Help to Shrink My Ribcage Size?

There aren’t any specific foods that can help you actually reduce the size of your rib cage unless you’re talking about cutting back on your overall fat intake or your consumption of processed sugar. But over time, adopting a healthier diet and staying active regularly will unquestionably change your life.

Is There a Surgery to Make Your Ribs Smaller?

Because there are no specific surgical methods for achieving a smaller rib cage, surgery is not advised in this situation. If your bones are naturally bulky, there is nothing you can do besides lose weight; your rib cage will continue to appear wide and large.

How to Do Fast Push Ups for Smaller Waist?

It is much better to be able to complete push-ups quickly and correctly, as this demonstrates greater upper body strength, which contributes to better muscle definition on the chest and front shoulders. In the end, this makes your waist appear smaller.

What Does Close Your Rib Cage Mean?

It implies that you can exercise your back muscles effectively and completely. In addition to enhancing your posture, this will assist in making them stronger and more defined.

Does Wearing High Heels Make Your Rib Cage Smaller?

Since it only depends on the type of shoes you’re wearing and not how high they are, wearing high heels doesn’t really alter the size of your rib cage.

If you wear heels all day at work, however, it can affect your posture and make your waist appear bigger over time.

Are Flared Ribs Normal?

Yes, you can have flared ribs, especially if you’re a woman. Nothing can change the fact that most females have rib cage structures that are larger or wider than those of men; it’s just the way it is for most females.

Lavin Qian

Lavin Qian