Rib boobs.
That’s what I’ve heard them called.
When your ribs are sticking out, they’re out of alignment. They should lay flat inside your torso. This rib flare is a sign that your core muscles aren’t doing their job. Specifically, the deep core stabilizer, the transverse abdominis, and obliques.
If the external obliques and/or transverse abdominis muscles are dysfunctional, the ribs can flare out. The muscles should be pulling the ribs down in place, but may be too weak to properly pull on the bones.
If you have a diastasis, there is a good chance that you have a rib flare as well. Diastasis recti usually comes with multiple symptoms including rib flare and muscle weaknesses.
Additionally, if you have an anterior pelvic tilt, chances are your ribs are popping up.
Core Anatomy
Have a look at the picture of the external obliques. They attach up on the ribs as well as low near the pelvis.
Now look at the inner thigh muscles pictured in blue below.
We don’t often think of the inner thigh muscles being part of the core, but they are connected to the abs via fascial lines. Look at where the inner thigh muscles attach on the pelvis. It’s very close to where the obliques attach.
If you imagine an X on the front side of your body, that would connect the left external obliques and the right inner thigh muscles. And the right external obliques and left inner thigh muscles.
The center of the X is where your two pubic bones come together. This point is called the pubic symphysis. It is the connection point for this oblique muscle line. There are ligaments here that hold the bones close.
The break in this line of muscle could be the obliques, the ligaments at the public symphysis, or the inner thighs.
Exercises for Rib Flare
Getting your muscles tested will be the best way to determine your exact corrective exercise strategy. But here are some exercises that may help!
Twisting Crunch
Your obliques rotate the torso. So taking your left shoulder towards your right hip will strengthen the external oblique muscle.
Dead Bug
One of my all-time favs! There are dozens of variations of the dead bug exercise. So, I’ll share the current one I’m loving.
Squeeze the stability ball with both your arms and your thighs. Keep your arms straight. This engages your lats (on your back) as well as the deep core stabilizer: the transverse abdominis.
Pay attention to alignment. When you’re doing any exercise lying on your back, feel your ribs staying connected to the floor. When you’re reaching overhead, be aware of what your ribs do. Can you keep them down?
Keeping your ribs over your pelvis locks in your abdominal muscles and minimizes any rib flare.
Incorporate Breath
Exhaling will help your abdominal muscles contract. While doing the twisting crunch, exhale as you lift and twist; inhale as you lower.
During the dead bug, make sure the breath. Focus on long, slow exhales. Holding your breath will reduce tension in your abs.
Summary
You may not have noticed a rib flare. That’s okay!
What you may be noticing is lower back pain, weak abdominals, tight hamstrings. All of those could be symptoms of having a rib flare. Again, this is not an isolated muscle issue. Many core muscles influence rib position. This is one approach to getting your ribs to sit over top of your pelvis.
Hi Sara, Thank you so much for posting the article, “What is Rib Flare & exercises to help.” It’s going to be a lifesaver for me. The photo or video did not come over with the article for the Dead Bug exercise. Would you please send it to me? I have tried the dead bug before, but it has never really done anything for me, but your version of squeezing the ball to help work/ignite the muscles is conceptually sound and sounds like a winner! Thank you, Rhonda Wiley
Thanks for letting me know the images aren’t loading. Here is an advanced version of the dead bug. https://www.youtube.com/watch?v=vvf0X-aNE3Y
I’ve had pain running along my lowest right rib from my sternum all the way around my back for about a year now. I’ve been to GI/OB and had blood tests, CT scans, topical ultrasounds, a HIDA scan, an endoscopy, and an endoscopic ultrasound done to evaluate internal organ function and it all comes back perfectly clear. Could this pain be from symphysis pubis dysfunction I had during both of my pregnancies? My right hip never really seemed to come back into place after pregnancy #2. It hurts so terribly I’m at my wits end!
It’s definitely possible. Ligaments and muscles that attach to your pelvic bones can cause misalignments and result in pain. Have you seen a pelvic floor therapist? Or had someone evaluate your obliques?
After core exercises, my right side oblique muscle literally gets on top of my ribs. Unable to make you understand in a better way . It hurts like a cramp . I have to manually push that muscle down and free the rib . Is because of a rib flare ? Postpartum 2 yrs .
The oblique muscle could be cramping/spasming due to the rib cage being out of alignment. It could be intercostals too. There is a weakness within the core and the key is to figure out which one. The transverse abdominus is often weak after pregnancy.
Hi:) im a professional ballet dancer. And suddenly my thighs and legs start to turn inwards and i cant hold my turn out anymore. After filming myself i have noticed that my ribs are out of place. Is that a possible cause? As you said that inner thighs connect to ribs. Moreover i have noticed that my head slightly pushes forward and shoulders roll in front….
It’s possible that there’s a relationship between one or more of the inner thigh muscles to your external obliques. It’s also equally possible that there’s a relationship between one or more of the inner thigh muscles and the “deep 6” – the external rotators of the hip. I suggest looking for someone in your area who can test your muscles to find out exactly what’s going on.