How To Get A Smaller Rib Cage? 5 Exercises & Best Tips

How To Get A Smaller Rib Cage

How To Get A Smaller Rib Cage Naturally? A Complete Guide

Have you ever wanted to know how to get a smaller rib cage? I’ve put together some of the best exercises and tips for looking smaller and slim.

With these simple moves, you can look two sizes smaller in as little as four weeks! You will feel more confident about your body and ready to take on anything that comes your way with ease. 

Have you ever looked at yourself in the mirror and wished your chest was smaller? Maybe you’re not into wearing tight clothes because it accentuates your chest.

No matter what size, shape or weight that you are, there is always a way to make your body appear slimmer with some simple exercises and tips. Now we are going to an ultimate guide to give you the answer for “How to get a smaller rib cage?”

What is Rib Cage and Its Functions

When you’re wearing a tank top and everyone is able to see your ribs sticking out, that’s probably the moment when you want to get rid of this unwanted feature. Or it can be that your chest is too large for what you like and wish it was smaller.

how to get a smaller rib cage anatomy

Some people even go as far as getting rib removal surgery because it makes them so self-conscious.

But if plastic surgery isn’t an option for you, don’t worry! You can tweak your diet and choose certain exercises to give yourself the look you want without any invasive procedures.

Rib Cage Functions

The rib cage is a structure of 24 bones that form a protective shield around the upper body and ribs, making it sturdy and strong.

It’s also involved in breathing, producing essential red blood cells and absorbing nutrients from food. Having said that, there are certain exercises you can perform on your own to diminish the size of your ribcage without having to go under the knife.

Rib Cage vs Flared Rib Cage


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

A flared rib cage means that your ribs stick out prominently, while a flat one means it’s well-hidden under the muscles.

Rib removal surgery is usually given to people with a flat rib cage to give them smaller curves so they can wear what they want with confidence.

On the other hand, having a flare in your bones isn’t always bad; you can use it to your advantage when shaping your body!

What cause Rib cage bad shape?

On the way to explore how to get a smaller rib cage, you need to know the hidden reason that cause flared rib cage.

The structure of your rib cage is determined by genetics. That means if someone in your family has a flared rib cage, you’re most likely going to have that too.

You can’t change what you are born with but you can improve the appearance with the right diet and exercise regimen.

So why would you want to make your ribs smaller? It’s mostly because it gives off an illusion of having a slimmer silhouette, which makes it easier for you to look taller or leaner when wearing clothes.

This is especially relevant for people who prefer tight-fitting dresses, tanks top or blouses!

It is now common to find women who would want to have a smaller rib cage as it makes them feel that they look leaner and taller. With this belief, many end up looking worse than before.

Others do not realize that it can be achieved through exercise that you haven’t done before or even diet changes. If you are one of these people, then fear not! This article will give you tips on how to get a smaller rib cage without the use of surgery.

How To Get A Smaller Rib Cage – Top 5 Gym Exercises

Here are some exercises you can do at home or in the gym with dumbbells, resistance bands and/or machines – which you probably already have if you work out regularly – to help you create 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)

This exercise targets multiple areas at once; your arms, abs, glutes and legs! It’s important to engage all these muscles in order to hold yourself up correctly.

How To Do The All Fours Side Plank

  • Lie on one side with the elbow directly under the shoulder and feet stacked on top of each other.
  • Lift yourself off floor by lengthening through the fingertips, squeezing through the buttock and engaging core.
  • Hold this position for 30 seconds and complete 3 sets if you can.

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”. Large wingspan makes your shoulders look broader.

How To Do The Reverse Fly

  • With dumbbells, stand with feet hip-width apart and knees slightly bent.
  • Keeping the back straight, lift the arms out to shoulder height while squeezing through the rear deltoids.
  • Return to start position for 1 rep; do 10 reps if possible.

3) Dumbbell Pullovers

This is a great exercise for working out all fibers of your lats (the muscles in your armpit). It also targets your shoulders and arms.

This is one of my personal favorite exercise to train in several months researching about how to get a smaller rib cage.

How To Do The Dumbbell Pullovers

  • Lie on a bench with the dumbbell over your face, using both hands to grip it. There should be roughly a 90 degree bend in the elbows.
  • Bend at the elbow, lowering the weight back behind your head until you feel a stretch across your chest.
  • You do not want to let your lower back touch the ground; keep it straight with body elevated throughout this exercise.
  • Bring dumbbell forward to starting position for 1 rep; do 8 reps if possible.

4) Barbell Curls      

For curling exercises, we want to use barbells (or any type of weight that you’re comfortable with). We want to work out our biceps but also engage our shoulders and back as well.

How To Do The Barbell Curls

  • Stand with feet shoulder-width apart, grasping a barbell with an underhand grip (palms facing up).
  • Bending at the elbow, curl the weight up towards your chest.
  • Be sure to squeeze your biceps when bringing the weight towards you to avoid straining them during this step.
  • Lower barbell for 1 rep; do 8 reps if possible.

5) Pull Ups

This is a great all-around exercise that targets several areas at once including arms, back, obliques and abs! It’s important that you use proper form in order to avoid injury and achieve maximum results from this exercise.

How To Do The Weighted Pull-Up

  • Hang from the pull-up bar with hands gripping the bar wider than shoulder width apart, palms facing away from you.
  • Your feet should not touch the ground during this exercise.
  • Pull your chest to the bar, squeezing your back muscles on the way up while engaging your arms and abs.
  • Slowly lower yourself for 1 rep; do 8 reps if possible.

Other Ways To Reduce Rib Cage Size

For those who don’t do weight training or heavy cardio, this may be just what you’re looking for. If this is not an option for you as often as you would like – don’t worry!

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 great way to tone up your body, improve your stamina and get rid of fat without having to workout for hours every day.

This type of cardio will help you burn calories fast while toning up different muscles groups at the same time. Increasing metabolism also helps with getting the smallest ribcage possible.

All you have to do is perform High Intensity Interval Training workouts on a regular basis – four times a week at least, but five would be even better! The muscle will build faster if you are working out more often.

You need high intensity intervals during which you exercise as hard as possible for thirty seconds followed by one minute rest.

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

Gym Class Assignments is one of my favorite sites for high-intensity interval training workouts .

2. Eat Foods That Are High In Vitamin C

Vitamin C helps with getting rid of cortisol, which is what makes our bodies retain water and gain weight. A diet that contains foods high in vitamin C can help with reducing subcutaneous body fat storage or extra bloating around the ribs.

Some of the foods that are high in vitamin C include kiwi fruit, grapefruit, oranges, broccoli – just to name a few! Try adding these into your daily meal plan and see how it affects your rib cage.

3. Eat Foods That Are High In Potassium

According to Livestrong, potassium helps with lowering of cortisol levels in our body which makes our bodies retain water and give us that extra weight around the ribs.

Foods high in potassium are super healthy for you! Just some examples can be bananas, oranges, nectarines, tomatoes – just to name a few! Add these into your daily diet every day and see how it works on getting rid of that bloating around your chest area.

4. Stop Drinking Alcohol

Alcohol is one of the main causes of bloating because it has sugar in it which is stored as glycogen in our liver cells. The liver cells are responsible for carrying the glycogen to our bloodstream.

Glycogen holds a large amount of water within itself which is then released into your body after it’s 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. If you want to get rid of this extra storage and weight fast – stop drinking alcohol!

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

Fruits contain fructose sugar which has to be processed in the liver into its simplest form: glucose before it’s sent to our bloodstream.

When you eat foods that contain glucose – your kidneys release a hormone called insulin which helps with getting the glucose to the cells.

Insulin stores excess energy as fat and if we constantly overload our system with carbs and sugar, we become less sensitive to it and more resistant.

Our bodies can’t break down the insulin efficiently and this leads to fat storage and weight gain all over the body, including around your rib cage area! Be aware of what you’re putting into your mouth every day.

6. Drink More Water

Water is incredibly important for weight loss because it helps flush out toxins from your body like salt (sodium) , fructose (fruit sugar), bilirubin (a byproduct of old blood cells), and uric acid.

Drinking more water can also help with getting slimmer because it makes going to the bathroom a lot easier for your body, especially when you’re trying to lose weight . It will get rid of that bloat around your rib cage right away!

Men Have Bigger Rib Cages Than Women

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

Men’s muscles are on average larger than women.

To build muscle mass, you need to work out using heavy weights, which results in bigger muscles and more pronounced rib cage.  

Furthermore, women have proportionally more fat tissue throughout their entire body compared to men.  Fatter people have less subcutaneous fat surrounding the ribs so it makes them appear smaller.

Although this is not always the case because sometimes having a few extra pounds can make someone look fitter but being too thin can also show off the bones underneath the skin making your chest look bigger/rounder.

So guys that’s one frustrating reason of why women want to get rid of their rib cages but what are some other reasons?

Why Do Women Want to Make Their Rib Cages Smaller?

If you’re a woman, looking slim and having a smaller rib cage will make you look more feminine and attractive.  Having a flatter stomach and less fat around your ribs can also help show off those sexy curves that we women love so much.

Smaller rib cages give the illusion of longer legs and shorter torsos. And this is what we all want isn’t it girly? So now you know why women want to make their rib cages smaller but how do we go about doing it?

How to Get A Smaller Rib Cage Without Surgery

Surgery should always be your last resort because there simply aren’t any healthy ways to do it.

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

You should only get lipo if you have a lot of extra fat around your rib cage that has to be removed or you can always do it in combination with a tummy-tuck.

They’re completely different procedures but they both slim the body and remove excess weight from specific areas.  So why not get rid of all your problems at once?

There’s also a less invasive procedure called the Nuss Plication which tightens up excess skin while removing some breast tissue .

It’s a short, 30 minute operation but it will take time before you see results since your body needs about 6 months for this new tissue to stretch and mature. And finally there is something called Fractora RF Skin Tightening which can give you effective results in two or three sessions .

This procedure heats the skin just beneath the surface which stimulates collagen production, making your skin taut and smooth. It can also help with some stretchmarks but it’s not a complete miracle worker so don’t expect to have perfect skin after one session.

Some Natural Ways To Make Your Rib Cage Smaller

A lot of people recommend doing more cardio for fat loss because this is where most of your body weight will drop first . But if you keep eating junk food, even low impact exercises like walking won’t be very helpful.

Cardio alone isn’t enough to make your chest smaller – you need regulate how much you eat as well since you can lose weight on healthy foods too.

There are also exercises you can do to get the appearance of a smaller rib cage but don’t expect them to give you overnight results because it takes time for your body to adjust and build up muscle mass.  

And as with anything, consistency is key so keep those muscles working out or they’ll disappear in no time!

These additionals exercise will help you a lot when figure out what works best for how to get a smaller rib cage.

1. Push-ups

Not only great for improving your overall upper body strength but they’re also excellent for shrinking your chest down.  

Push-ups can be modified by adjusting the distance between your hands and feet and lowering/raising the surface that you’re on (elevating your feet will require more upper body strength).  

Ensure that when doing push-ups, you maintain proper form so you don’t place too much strain on any part of your body.

2. Plank and Side Plank

Both great for tightening up your core and creating a sculpted look in your midsection, which will also help with the appearance of a flatter chest.  

Planks are one of the best exercises because they only require one mat and if you’re good at it, they’ll really give your abs something to show off (which is what we all want right ladies?  Beach bodies!).

3. Medicine Ball Workout

This is an exercise routine that I put together using things like medicine balls, dumbbells and resistance bands but there are plenty of other workouts out there that can help you shrink your rib cage.  In fact, you can even create your own workout using just your body weight!

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

– The Med Ball Slam – a great way to burn calories and build muscle mass at the same time .  Pick up a med ball (a gym ball also works) and slam it into the ground as hard as you can. This will work on both your upper and lower body because you’re jumping, which makes it an excellent full-body workout.

– Medicine Ball Pass Backwards – another great full-body exercise that focuses more on coordination than strength but don’t underestimate how difficult this particular exercise is because there’s no denying how much harder it gets as you progress.

– Plyo Push-Up – a plyometric push-up variation that will definitely give your upper body a great workout and help improve arm strength over time .  You’ll also get the added benefit of faster muscle growth so you can look leaner and more toned in no time!

Can Your Ribcage Become Smaller When You Lose Weight?

The answer is yes! In fact, you can always try to lose weight if you want a smaller waist. However, losing some pounds is not enough to get that small slim look you dream for.

Exercising is also needed in order to achieve that flat stomach and tone abs. Some people are gifted with the naturally small rib cage, but there are others who just wish their ribcage will become smaller somehow.

Although losing weight is not enough to shrink your ribcage, it can definitely make a difference in how big or small it looks like.

When you lose weight, you actually reduce the fat around your waist as well as your hips and thighs. So, those areas will look smaller as well, which will help make your rib cage appear a bit smaller as well.

FAQs about how to get a smaller rib cage

Why does my rib cage look wide?

It is actually pretty common for your rib cage to look wide.  This can be due to some reasons such as being overweight, having more body fat compared with other parts of the body, being male or just growing older.

How do I get a more defined/sculpted look on my ribs?

You can’t actually get rid of your ribs but you can work hard to gain muscles around them so they become more prominent and noticeable. This will help create that masculine six-pack appearance which is what most people are aiming for.

How often should I do push-ups to shrink my ribcage?

You need to do 150 repetitions each day if you want it to take effect quickly plus eat healthy at the same time.  However, you should only do it if your body is ready for this type of exercise otherwise injuries might occur.

What food will help to shrink my ribcage size?

There are no specific foods that can actually help shrink your rib cage unless you’re referring to decreasing your overall fat intake or reducing the amount of processed sugar in your diet . However, eating healthier and exercising regularly will definitely make a difference over time so keep doing them!

How to do fast push ups for smaller waist?

Being able to perform push-ups swiftly with good form is much better because that shows that you have more upper body strength which helps increase muscle definition on your chest and front shoulders . This ultimately results in making your waist appear smaller.

Is there a surgery to make your ribs smaller?

Surgery is not recommended when it comes to having a smaller rib cage because there are no specific surgical procedures available for that.  The only thing you can do is lose weight but if your bones are naturally bulky, then nothing will change and your rib cage will still look wide and big.

How to make my hips and waist smaller?

It requires a combination of eating healthy and exercising regularly . Also, chances are your hips and waist might be bigger than other parts of the body so losing weight overall would help reduce their appearance as well.

Related post: How To Get Rid Of Hip Dips In A Week?

What does close your rib cage mean?

It means that you’re able to work your back muscles and fully engage them when working out.  This will help make them stronger and more defined while improving your posture at the same time.

How small is a person’s waist considered?

If the circumference of your waist is smaller than 35 inches (88 cm), then it’s categorized as small/tight . However, if it’s less than 26 inches (66cm) then that might be called super-small or tight-fitting .  

If the circumference is between these two measurements then it would be medium size , but this depends on many factors such as frame size and structure etc.

Does wearing high heels make your rib cage smaller?

Wearing high heels doesn’t exactly change the size of your rib cage because it’s just a matter of what type of shoes you’re wearing, not how high they are.  

However, if you wear heels all day at work then it can definitely affect your posture and make your waist appear bigger over time .

How do I get a smaller waist fast?

You can get a smaller waist fast by using something known as the “Tummy Tuck Belt” which will help shrink your waist size in 7 days.  It will also provide you with support for your back muscles so they become more defined and toned over time.

Are flared ribs normal?

Yes, flared ribs are perfectly normal especially if you’re a woman.  It’s just the way it is for most females and nothing can change that because your rib cage structure might be wider or larger in comparison to men.

How can I lose 2 inches off my waist in a week?

You can lose 2 inches off your waist in a week by following the tips on this page ( link ) which shows you how to do crunches , abs exercises and strengthen your back muscles.

Final thoughts on How To Get A Smaller Rib Cage Naturally?

It takes time to shrink your rib cage but you have to keep trying because it’s 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”. With the right exercises and diet adjustments, it’s possible to reduce your rib cage size without surgery or expensive gadgets.

These steps should be enough to get you started on the journey of getting that tight-fitting top! Let us know what other questions you have about this topic in the comments below. We’ll do our best to answer them as soon as possible!