Understanding Rib Flare - And how to fix it.

If you’ve ever looked in the mirror postpartum and noticed your lower ribs jutting forward or your upper abs feeling “stuck open,” you might be dealing with rib flare. Rib flare is a common but often overlooked issue that can affect posture, breathing mechanics, and core stability.

What is Rib Flare?

Rib flare occurs when the lower portion of your ribcage angles upward and outward instead of sitting in a neutral, stacked position over your pelvis. This forward positioning often creates the appearance of a “popped” ribcage or a gap between your ribs and abdomen.

When your ribs are flared, your diaphragm can’t move as efficiently, your deep core muscles don’t activate optimally, and your posture can shift to compensate — often creating low back tightness or abdominal weakness.

Why Rib Flare Happens During and After Pregnancy

During pregnancy, the growing baby and expanding uterus push upward on the diaphragm and ribcage. Hormonal changes and the softening of connective tissues allow your ribcage to widen and your ribs to lift to make more space.

This elevated rib position can remain postpartum, especially if your body compensates with shallow chest breathing or an anterior pelvic tilt (arched low back). Without retraining the diaphragm and core, that flared ribcage can stick around long after delivery — contributing to core weakness, back discomfort, or that lingering “postpartum pooch.”

The Key to Correcting Rib Flare: Breathing and Core Control

The foundation of improving rib flare isn’t endless crunches — it’s retraining your breath. By learning how to exhale fully and use your deep core muscles, you can gently guide your ribs back into a more neutral, functional position.

A simple starting point: Exhale through a straw.
This encourages a long, controlled exhalation and helps your ribs gently close down and in. It also activates your deep abdominal muscles, including the transverse abdominis, which helps stabilize your core.

Exercises to Reduce Rib Flare

Below is a series of gentle but powerful exercises designed to help reconnect your breath and core, re-stack your ribcage over your pelvis, and build functional strength.

💡 Tip: Exhale fully through a straw or pursed lips with each rep to help guide your ribs down.

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1. Adductor Bridge with Exhale

• Lie on your back with your knees bent, feet flat, and a ball or pillow between your knees.
• Inhale through your nose to expand your ribcage.
• As you exhale through a straw, gently press your knees into the ball and lift your hips into a small bridge.
• Feel your ribs soften down and your core engage.
• 3 sets of 8–10 breaths.

2. Supine Shoulder Extension with Theraband

• Lie on your back with your knees bent and a resistance band anchored overhead.
• Hold the band with both hands, ribs stacked.
• Inhale, then exhale and pull the band down toward your hips, feeling your core engage as your ribs stay down.
• 2–3 sets of 8–12 reps

3. Quadruped Hover with Ball Between Knees

• Start on hands and knees with a small ball between your knees.
• Inhale, then exhale through the straw as you gently hover your knees 1–2 inches off the floor.
• Keep ribs pulled in and pelvis neutral.
• Hold for 5 breaths, repeat 3–4 times.

4. Crunch with Ball Behind Back

• Sit with a small ball behind your low back for support.
• Inhale to prepare, then exhale as you gently curl up, allowing your ribs to close down toward your pelvis.
• Keep your neck relaxed and focus on exhaling fully.
• 2–3 sets of 10 reps.

5. Modified Dying Bug (Opposite Arm Press)

• Lie on your back with one knee bent and opposite hand pressing into a yoga ball placed on that knee.
• Inhale, then exhale as you slowly lower your opposite leg toward the floor while pressing hand into ball to engage your core.
• Keep ribs down, back flat.
• 2–3 sets of 6–8 reps per side.

Consistency Matters

Rib flare doesn’t correct overnight — but with consistent breathwork and intentional movement, your ribs can realign, your core can strengthen, and your posture can improve.

You’ll likely notice:

• A stronger, more stable core
• Less lower back tension
• Better breathing capacity
• Improved posture and appearance of your midsection

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Final Thoughts

Rib flare is common after pregnancy — but it doesn’t have to be permanent. The key is reconnecting your breath, rebuilding your deep core, and moving intentionally. If you’re unsure where to start or have persistent pain, it can be helpful to work with a pelvic floor physical therapist or postpartum fitness specialist for personalized guidance.

✨ Your breath is your foundation — and from there, strength follows.

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Disclaimer: This article is for educational purposes only and is not a substitute for medical advice. Always consult your healthcare provider or a qualified pelvic health professional before starting any new exercise or rehabilitation program, especially if you are pregnant or postpartum.

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