Wide Rib Cage (The Fix) 

Wide Rib Cages are a frequent concern, particularly among my female clients, who believe it interferes with their overall body shape. 

The good news is that the ribs are one of the most malleable skeletal structures in the human body, and you can do something about it. 

This article will cover everything you need to know about Wide Rib Cages, and some simple steps you can take to make an immediate impact. 

Let’s get right into it. 

What are Wide Ribs?

Take a look at your rib cage in the mirror. The angle of your ribs (wide and narrow) is identified by locating the bottom of your sternum and tracing a line on top of your lower rib cage like the picture above. 

As a general rule, if your ribcage angle is less than 90 degrees, it would be considered narrower. If it’s greater than 110 degrees, then you can consider it a wide rib cage. 

Each rib cage will be unique and measured on a continuum.

What I’ve done here is compiled various images of wider rib cages found throughout the web. This helps to demonstrate what rib cages look like in real life. 

What you will notice is that Rib Cage angles (wide and narrow) occur in many degrees, across many body shapes and types, and are not dependent on body fat percentage. 

What causes Wide Ribs?

Genes have the largest contributing role in forming the underlying structure of your rib cage. 

However, your environment can cause significant changes in your rib cage position and shape throughout your life. 

The Rib Cage moves every time you breathe, and is one of the most malleable skeletal structures in the body. It is highly sensitive to the demands you place on it. There are times when your ribs get stuck in a state of inhalation, which is called Rib Flare.

There are exercises that can make your Ribs wider. A simple example is the bench press. Since the bench press exercise places a large amount of horizontal forces squishing the body from back to front, it therefore contributes to making your ribs appear wider as a result. 

There are exercises that you can make your Ribs narrower. I’ll share some of my favorites, and exactly how to do them below.

Rib Cage Shape Influences Body Shape 

Rib cage angle can influence body shape, and exercises I will suggest later will help especially to narrow the hips in relation to the waist (also known as the hourglass figure). 

There are other structural components making up the overall body structure, including hips, shoulders, bust, etc. The relationships of each of these aspects will tell you what kind of body shape you have: Hourglass shape, diamond shape, inverted triangle shape, round shape, pear shape, etc.

That said, Rib Cage position is the ONLY area you can physically alter (i.e. you can’t change the size of your shoulders, bust, hips). 

The exercises we are about to get into will reduce the circumference of your rib cage angle and this will consequently narrow your hips and help achieve a more balanced waist-to-hip ratio. 

Exercises for Wide Ribs 

If your Rib Cage is on the wider side, there is one main exercise you need to do in order to help close down your lower ribs. This will help narrow down the rib cage naturally, without the use of corsets or external pressure which may cause injury and deformity to the body.

The exercises below are super effective for getting your obliques engaged and lowering down your bottom ribs. 

1. Bridge with Reach Overhead 

2. Side Plank

Perform a Side Plank for 30-45 seconds x 2-3 sets

The side plank will help you obtain a narrower rib cage. By getting gravity to squeeze you from side-to-side. This has the opposite effect of the bench press example earlier (which squeezes you from front-to-back, and therefore makes your rib cage wider as a result). 

Because these exercises integrate multiple systems of your body together during a single activity, they will be much more effective than stretching or core exercises. 

Do the Bridge with Overhead Reach for 4-6 breath cycles, and Side Plank for 30-45 seconds, each for 2-3 sets, before re-checking to see if your ribs have narrowed in appearance!

Are Wide Ribs the Same as Rib Flares?

Wide Ribs are not the same as Rib Flares, but can often occur simultaneously which will exacerbate the appearance of wide ribs. 

Rib Flares are often accompanied by deeper dysfunction and pain over time and I discuss this in greater depth within my Rib Flare article, which you’ll want to check out if you think your wide ribs are causing postural issues and even pain. 

Conclusion

While getting a defined waist and narrow hips are one of the advantages of the exercises I described above, there are many benefits of becoming more mindful of your rib cage position. 

Wide rib cage is often coupled with Rib Flare, which will eventually lead to postural disorders and potentially pain down the road. Early detection is key, and the exercises I shared above puts you in good position to taking control of your posture and owning your body.

All bodies are made differently, and Rib Cages are no exception. The whole process of identification, discovery, and action should help lead you towards a process of positive overall wellness in appreciating what your body can reveal about you as an individual.

If you are interested in learning how to maximize your fitness and wellness, check out the other content on my website, which includes the best wellness products for your mind, body, and soul.  

If you’ve been looking for a balanced and personalized fitness program that integrates the individuality AND full complexity of your human body, reach out out to me at danny@dannychois.com for a free consultation today!