Why Rib Flare Is Sabotaging Your Core (and How to Fix It)

Do you ever notice that your ribs stick out when you take a deep breath or do core exercises? This could be a sign of rib flare and core strength imbalance, which can affect your posture and even your pelvic floor function.

Many women unknowingly breathe or exercise in ways that create imbalances in their deep core, leading to issues like diastasis recti, weak pelvic floor muscles, and lower back pain. Let’s break down how rib flare affects your body and how to fix it with breathing and targeted core exercises.

How to Test Your Rib Flare (A Quick Self-Check)

Step 1: Resting vs. Functional Rib Position

1. Lie on your back, relax everything, and check your rib position.
2. Now, take a deep breath in. Do your ribs pop up, or do they stay neutral?
3. Engage your core and exhale. If your ribs stay flared, it means you may need to work on rib control.

What it means: If your ribs flare out during breathing or movement, your core isn’t fully engaging, which can lead to posture issues and pressure imbalances in your pelvic floor.

The Connection Between Rib Flare & Your Core

Your diaphragm, core, and pelvic floor all work together as a system. When your ribs flare:

• Your deep core muscles don’t engage properly
• It increases abdominal pressure, leading to lower belly pooch
• Your pelvic floor muscles may weaken, increasing the risk of leaks or prolapse
• You may experience lower back pain from lack of core support

To fix this, we need to focus on proper breathing mechanics and rib positioning during movement.

360-Degree Breathing to Fix Rib Flare

Instead of breathing only into your belly, you want to practice 360-degree breathing, where your ribs, back, and sides expand evenly.

Step-by-Step Guide to 360 Breathing

1. Sit or lie down and place your hands on the sides of your ribs.
2. Inhale deeply through your nose, feeling your ribs expand outward, not upward.
3. Exhale through your mouth, feeling your ribs gently close back in.
4. Repeat for 5-10 breaths, keeping your shoulders relaxed.

Bonus Tip: Try wrapping a light resistance band around your ribs to feel the expansion.

How to Strengthen Your Core & Reduce Rib Flare

Exercises to Improve Rib Control

1. Side Breathing with Rib Engagement

• Lie on your side with one hand on your ribcage
• Inhale and focus on expanding the side ribs
• Exhale fully, feeling your ribs come back in
• Repeat for 5-8 breaths per side

2. Lying Over A Ball – Passive Exercise

• Drape your body over a large exercise ball
• Inhale, breathe into the back of the ribs
• Exhale, gently draw your ribs down and engage your deep core
• Repeat 8-10 times

3. Active Back Body Expansion

• Sit cross-legged or kneel
• Place your hands on your ribcage
• Inhale deeply into your hands ( think of expanding the umbrella)
• Exhale and return to center
• Repeat 8-10 times

Common Mistakes to Avoid

• Over-bracing your core: Holding your breath or sucking in too much can increase pressure on the pelvic floor.
• Shallow breathing: Breathing only into your chest or belly can weaken deep core activation.
• Ignoring rib mobility: If your ribs don’t move well, your core and pelvic floor won’t function properly. Get those ribs moving!

The Takeaway: Breathe, Align, Strengthen

Rib flare is more than just a postural issue—it’s a sign of rib flare and core strength imbalance that affects your entire core and pelvic floor system. By improving your breathing and strengthening your deep core muscles, you can reduce belly pooch, support your spine, and prevent pelvic floor issues.