How Do You Get A Smaller Rib Cage? Best 5 Workouts And Tip

A Detailed Guide To Getting A Smaller Rib Cage Naturally

Smaller Rib Cage

Did you ever want to know how to get a smaller rib cage? I’ve put together some of the best ways to exercise and look slimmer.

With these easy steps, you can look two sizes smaller in as little as four weeks! You’ll feel better about your body and be ready to handle anything that comes your way.

When you look in the mirror, do you ever wish your chest was smaller? You might not like tight clothes because they make your chest stand out.

With some simple exercises and tips, you can always make your body look slimmer, no matter what size, shape, or weight you are. Now, we’re going to give you the answer to “How to get a smaller rib cage?” in the form of an ultimate guide.

Rib Cage: What it is and what it does

Rib Cage

When you wear a tank top and people can see your ribs sticking out, that’s probably when you want to get rid of them. Or, your chest might be too big for what you like, and you might wish it was smaller.

Some people feel so bad about their ribs that they even get surgery to take them out.

But if you can’t have plastic surgery, don’t worry! You can get the look you want without invasive procedures by changing what you eat and how you work out.

How the rib cage works

The rib cage is made up of 24 bones that form a shield around the upper body and ribs to protect them. This makes the rib cage sturdy and strong.

It also helps us breathe, make red blood cells, which are important, and take in nutrients from food. Despite this, there are some exercises you can do on your own to get your smaller rib cage without having to have surgery.

Rib Cage vs Flared Rib Cage

People don’t all have the same bones. There are two kinds of rib cages: flared and flat.

If your rib cage is flared, your ribs stick out more than if it is flat. A flat rib cage is well-hidden under your muscles.

People with a flat rib cage often get rib removal surgery to give them more curves so they can wear what they want with confidence.

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

What cause of Rib cage bad shape?

Before you can figure out how to get a smaller rib cage, you need to know why your ribs stick out.

The way your rib cage is made depends on your genes. So, if someone in your family has a rib cage that sticks out, it’s likely that you will too.

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

So why would you want your ribs to be less big? It’s mostly because it makes you look like you have a slimmer shape, which makes it easier to wear clothes that make you look taller or slimmer.

This is especially important for people who like dresses, tanks, or blouses that fit close to the body.

Women now often want to have smaller rib cages because they think it makes them look leaner and taller. Many people end up looking worse because they believe this.

Others don’t know that it can be done by trying new exercises or making changes to your diet. Don’t worry if you are one of these people! This article will show you how to get your smaller rib cage without having surgery.

Best 5 Gym Workouts To Get A Smaller Rib Cage

Here are some workouts 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 get your smaller rib cage and make your upper body look slimmer.

These workouts will strengthen your muscles and make them look more defined. They will also make your ribs smaller.

Side Planks (All Fours Plank)

 Side Planks (All Fours Plank)

This exercise works your arms, abs, glutes, and legs all at the same time. It’s important to use all of these muscles if you want to stand upright.

How To Do

  1. Lay on one side with the elbow directly under the shoulder and the feet stacked on top of each other.
  2. Lift yourself off the floor by making your fingers longer, squeezing your buttocks, and engaging your core.
  3. Hold this pose for 30 seconds, and if you can, do 3 sets.

Reverse Fly

We want to strengthen the muscles in your upper back and arms with this exercise so that you don’t have a big “wingspan.” When you have a big wing span, your shoulders look wider.

How To Do

  1. Stand with your feet hip-width apart and your knees just a little bent.
  2. Lift your arms up to shoulder height while squeezing the back deltoids. Keep your back straight.
  3. Returning to the starting position is one rep. If you can, do 10 reps.

Dumbbell Pullovers

Dumbbell Pullovers

This is a great way to work out all the muscles in your lats (the muscles in your armpit). It also works on your arms and shoulders.

This is one of my favorite ways to work out since I’ve been looking into how to get a smaller rib cage.

How To Do

  1. Lay on a bench and hold the dumbbell with both hands while it’s over your face. The elbows should be bent by about 90 degrees.
  2. Bend at the elbow and lower the weight behind your head until you feel a stretch across your chest.
  3. During this exercise, you don’t want your lower back to touch the ground. Instead, keep it straight and your body up.
  4. Bring the dumbbell back to the starting position for one rep. If you can, try to do eight reps.

Barbell Curls

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

How To Do

  1. Stand with your feet shoulder-width apart and an underhand hold on a barbell (palms facing up).
  2. Bend your elbow and pull the weight up to your chest.
  3. Make sure to squeeze your biceps as you bring the weight closer to you so you don’t strain them.
  4. Lower the barbell for one rep, and if you can, do 8 reps.


This is a fantastic all-around exercise that works the arms, back, obliques, and abs all at the same time! It’s critical to maintain good form in order to avoid injury and get the most out of this workout.

How To Do

  1. Hang from the pull-up bar with your palms facing away from you and your hands wider than shoulder-width apart.
  2. During this workout, your feet should not touch the ground.
  3. Pull your chest to the bar, straining your back muscles and working your arms and core on the way up.
  4. Slowly lower yourself for 1 rep; if possible, do 8 reps.

Other Methods For Reducing Rib Cage Size

This may be just what you’re searching for if you don’t practice weight training or intense cardio. Don’t worry if you don’t have access to this as frequently as you’d like.

We’ll go over some more amazing methods to make your chest appear smaller below:

Get in some HIIT workouts


HIIT (high-intensity interval training) is a terrific approach to toning up your body, increasing your stamina, and losing weight without having to go out for hours every day.

This sort of aerobics will help you burn calories quickly while simultaneously toning various muscle areas. Boosting your metabolism can also help you get the lowest rib cage possible.

All you have to do is execute High-Intensity Interval Training workouts on a regular basis — at least four times a week, but five is preferable! If you work out more frequently, the muscle will grow faster.

You’ll require high-intensity intervals, in which you work hard for thirty seconds and then recover for one minute.

Regularly engage in high-intensity interval training (HIIT) to trim down your rib cage and achieve the look you desire.

One of my favorite places to go for high-intensity interval training sessions is Gym Class Assignments.

Consume foods that are high in vitamin C

vitamin C

Vitamin C aids in the elimination of cortisol, the stress hormone that causes our bodies to retain water and gain weight. Vitamin C-rich foods can aid in the reduction of subcutaneous body fat storage and excess bloating around the ribs.

Kiwi fruit, grapefruit, oranges, and broccoli, to mention a few, are high in vitamin C. Try including them in your everyday diet to see how they affect your rib cage.

Consume foods that are high in potassium


Potassium, according to Livestrong, aids in the reduction of cortisol levels in the body, which causes us to retain water and gain weight around the ribs.

Potassium-rich foods are extremely beneficial to your health! Bananas, oranges, nectarines, and tomatoes, to mention a few, are just a few examples. Every day, incorporate these into your diet and notice how they help you get rid of the bloating around your chest area.

Quit drinking alcohol


Because alcohol contains sugar, which is stored as glycogen in our liver cells, it is one of the most common causes of bloating. The liver cells are in charge of transporting glycogen into our bloodstream.

Glycogen contains a huge amount of water, which is then released into your body after enzymes break it down.

Glycogen can be stored in fat cells as well as muscular tissues, thus the more you have around your rib cage, the more bloated you will feel.

Because your muscles won’t transform if they’re holding too much water, you’ll gain weight as a result. Stop consuming alcohol if you want to lose weight and excess storage quickly.

Don’t eat sugar or carb-laden meals

Fruits contain fructose sugar, which must be converted to glucose in the liver before being absorbed into the bloodstream.

When you ingest foods that contain glucose, your kidneys release an insulin-like hormone that aids in the transport of glucose to the cells.

Excess energy is stored as fat by insulin, and if we repeatedly overload our systems with carbs and sugar, we grow less sensitive to it and more resistant to it.

Our bodies are unable to adequately break down insulin, resulting in fat deposition and weight increase throughout the body, especially around the rib cage! Every day, be conscious of what you’re putting into your mouth.

Be sure to drink more water

Water is essential for weight loss because it aids in the elimination of toxins such as sodium (sodium), fructose (fruit sugar), bilirubin (a result of old blood cells), and uric acid from your body.

Drinking more water can also aid weight loss by making it easier for your body to go to the bathroom, which is especially important while attempting to reduce weight. It will instantly eliminate the bloating around your rib cage!

A man’s rib cage is larger than a woman’s

Men, on the other hand, enjoy a number of advantages over women, including:

Men’s muscles are greater on average than women’s.

To gain muscular mass, you must lift high weights, resulting in larger muscles and a more prominent rib cage.

Furthermore, compared to men, women have proportionally more fat tissue across their entire body. Because overweight persons have less subcutaneous fat around their ribs, they appear smaller.

Although this isn’t always the case because a few additional pounds might make someone appear, fitter, being too thin can reveal the bones beneath the skin, making your chest appear larger and fuller.

So, guys, that’s one vexing reason why women want to get rid of their rib cages, but what about the others?

Why Do Women Want Smaller Rib Cages?

Smaller Rib Cage

If you’re a woman, you’ll look more feminine and attractive if you’re slim and have a small rib cage. Having a flatter stomach and less fat around your ribs can also help you show off those curves that we women love so much.

Smaller rib cages make it look like the legs are longer and the torso is shorter. We all want this, doesn’t it, girly? Now you know why women want to get their smaller rib cages, but how do we do it?

Getting A Smaller Rib Cage Without Surgery

Smaller Rib Cage

Surgery should only be used as a last resort because there are no other viable options.

You can always undergo liposuction if you think your chest needs to be slimmed down, but it’s not recommended for ladies who are already small and have no fat on their ribs because the surgery would most likely leave scar tissue surrounding the area, making it appear much bigger than before.

Lipo should only be done if you have a lot of excess fat around your rib cage that has to be eliminated, or you can combine it with a belly tuck.

Both procedures shrink the body and eliminate excess weight from certain regions, but they are fundamentally different. Why not solve all of your problems at once?

The Nuss Plication is a less invasive surgery that tightens up extra skin while removing some breast tissue.

It’s a quick 30-minute procedure, but it’ll take a while to see effects because your body requires roughly 6 months to expand and mature the new tissue. Finally, there’s Fractora RF Skin Tightening, which can offer you noticeable benefits in just two or three sessions.

This process warms the skin just beneath the surface, stimulating collagen formation and tightening and smoothing your skin. It can also assist with stretch marks, but it isn’t a miracle worker, so don’t expect beautiful skin after just one session.

Some Natural Methods To Get A Smaller Rib Cage

Many people advise performing more exercise for fat loss because this is where the majority of your weight will be lost first. However, if you continue to eat junk food, even low-impact exercises like walking will be ineffective.

Cardio alone won’t make your chest smaller; you’ll also need to control how much you consume, as you can lose weight by eating healthier meals.

There are various workouts you may do to provide the illusion of a smaller rib cage, but don’t expect them to work immediately because your body needs time to adjust and grow muscular mass.

And, like with anything, consistency is vital, so keep working out those muscles or they’ll vanish in no time!

These extra exercises will really assist you in determining what works best for getting a smaller rib cage.



They’re not only good for increasing upper-body strength, but they’re also good for reducing chest size.

Adjust the distance between your hands and feet, as well as the surface you’re on, to change the difficulty of push-ups (elevating your feet will require more upper body strength).

Make sure you maintain appropriate form when doing push-ups to avoid putting too much strain on your body.

Plank and Side Plank

Both are excellent for tightening your core and sculpting your stomach, which will make you appear to have a flatter chest.

Planks are one of the best workouts because they only require one mat and, if done correctly, can really show off your abs (which is exactly what we want, right ladies?). Beach bodies, please!).

Medicine Ball Workout

I put together this workout using medicine balls, dumbbells, and resistance bands, but there are a lot of other workouts that can help you slim down your rib cage as well. You can even make your own workout just by using your own body weight.

Check out these Beachbody exercises that will help to get your smaller rib cage:

  • The Med Ball Slam is a great way to burn calories and build muscle at the same time. Pick up a med ball or a gym ball and slam it as hard as you can into the ground. This is a great full-body workout because you are jumping, which works both your upper and lower body.
  • Medicine Ball Pass Backwards: This is another great full-body exercise that focuses more on coordination than strength. Don’t underestimate how hard this exercise is, though, because it gets harder as you go.
  • The Plyo Push-Up is a type of plyometric push-up that will give your upper body a great workout and, over time, help you get stronger arms. You’ll also get faster muscle growth, which will make you look leaner and more toned in no time!

Can Losing Weight Make Your Smaller Rib Cage?

Smaller Rib Cage

Yes, that’s the answer. In fact, if you want a smaller waist, you can always try to lose weight. But losing a few pounds won’t give you the small, slim look you want.

To get that flat stomach and toned abs, you also need to work out. Some people are born with naturally small rib cages, while others wish theirs would get smaller in some way.

Even though losing weight alone won’t make your smaller rib cage, it will change how big or small it looks.

When you lose weight, you lose fat around your waist, hips, and thighs. So, those parts will also look smaller, which will help your rib cage look a little bit smaller as well.

The Conclusion on How To Get A Smaller Rib Cage Naturally

It takes time to get your smaller rib cage, but if you keep trying, you can do it. If you do it right, over time your waist will look smaller and more toned, which is what everyone wants.

If you want a smaller, more toned chest, these tips should help. This is the answer to the question “How to get a smaller rib cage.” Without surgery or expensive gadgets, you can reduce the size of your rib cage with the right exercises and changes to your diet.

These steps should be enough to get you started on your way to getting that tight-fitting top. Tell us in the comments what else you want to know about this subject. We’ll try to answer them as soon as we can.

Frequently Asked Questions

How to make my hips and waist smaller?

It takes a combination of healthy eating and regular exercise. Also, your hips and waist may be bigger than other parts of your body, so losing weight as a whole would help make them look smaller, too.

Is there a surgery to make your ribs smaller?

Surgery isn’t recommended if you want a smaller rib cage because there aren’t any specific surgical procedures for that. The only thing you can do is lose weight, but if your bones are already big, nothing will change. Your rib cage will still look wide and big.

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

If you want it to work quickly and you also want to eat well, you need to do 150 reps every day. But you shouldn’t do it unless your body is ready for this kind of exercise. If not, you could hurt yourself.

Why does my rib cage look wide?

Your rib cage looking wide is actually pretty normal. This can happen if you are overweight, have more fat in some parts of your body than in others, are a man, or are just getting older.

What food will help to shrink my rib cage size?

Unless you’re talking about reducing your overall fat intake or the amount of processed sugar in your diet, there are no specific meals that can help you decrease your rib cage. However, eating healthy and exercising on a regular basis will make a significant difference over time, so keep up the good work!

Does wearing high heels make your smaller rib cage?

Wearing high heels doesn’t really change the size of your rib cage because it’s more about the type of shoes you wear than how high they are.

But if you wear heels to work all day, it can change your posture and make your waist look bigger over time.

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