How to Shrink Rib Cage After Pregnancy?

If want to know how to shrink rib cage after pregnancy, it’s essential to approach this goal with patience, care, and a focus on overall health. After pregnancy, it is impossible to physically shrink the rib cage as its structure primarily comprises bone and cartilage, which doesn’t change significantly post-pregnancy. 

However, with proper exercise and a healthy lifestyle, it is possible to tone and strengthen the muscles around the rib cage area, improving the overall appearance and making it feel more firm and defined. 

Focus on exercises that target the core muscles, such as planks, side bends, and gentle twisting movements. Always consult a healthcare professional or a certified fitness trainer before starting any post-pregnancy exercise routine to ensure it is safe and appropriate for your needs.

How to shrink the rib cage after pregnancy?

It’s important to note that the rib cage is a bone structure and cannot be physically “shrunk” after pregnancy. During pregnancy, the rib cage can expand to accommodate the growing uterus and the changes in the body. After childbirth, the rib cage may not fully return to its pre-pregnancy size, but any expansion is usually minimal.

Suppose you are experiencing discomfort or have concerns about the size or shape of your rib cage after pregnancy. In that case, it’s essential to consult with a healthcare professional to ensure no underlying medical issues. Here are some general tips to help you improve your overall body shape and posture after pregnancy:


Engage in regular physical activity, including cardio and strength training exercises, to tone and strengthen the muscles around the rib cage and abdomen. However, remember that exercise alone will not significantly change the size of your rib cage.


Practice good posture to help improve the appearance of your rib cage. Stand and sit up straight, engaging your core muscles to support your back and chest.

Healthy Diet

Focus on a balanced diet rich in nutrients, which can contribute to overall health and well-being.


If you are breastfeeding, it can help contract the uterus and gradually bring the abdominal muscles back to their pre-pregnancy state.

Avoid Waist Trainers or Corsets 

Avoid using waist trainers or corsets to shrink the rib cage. They can cause discomfort and may not lead to permanent changes.

Give it Time

Be patient with your body. It took nine months for your body to change during pregnancy, and it will take time to return to its pre-pregnancy state.

Can your ribs expand after pregnancy?

No, the ribs themselves do not expand after pregnancy. A woman’s body undergoes various changes during pregnancy to accommodate the growing fetus. The most notable changes occur in the abdominal region to make room for the expanding uterus. However, the ribs do not experience significant expansion.

During pregnancy, the hormone relaxin is released, which causes ligaments and joints in the body to relax and loosen. This helps to prepare the pelvis for childbirth by allowing it to widen. 

Additionally, the ribcage may experience some movement and shift due to changes in posture and the pressure exerted by the growing uterus. After childbirth, the ligaments and joints gradually return to their pre-pregnancy state.

It’s worth noting that while the ribs do not expand, some women may experience changes in their ribcage shape or feel like their ribs have expanded due to changes in posture and the redistribution of weight during pregnancy. 

These changes are usually temporary and should return to normal after childbirth. If a woman has concerns about post-pregnancy body changes, discussing them with a healthcare professional to ensure no underlying issues is essential.

Will your ribs go back to normal after pregnancy?

During pregnancy, the body goes through various changes to accommodate the growing baby, including changes in the ribcage. As the uterus expands, it pushes the diaphragm upwards, and this can cause the ribcage to flare out to make more space. Hormonal changes during pregnancy can also affect the ligaments and joints, including those around the ribcage.

After childbirth, most women experience some physical changes as the body gradually returns to its pre-pregnancy state. In many cases, the ribs will eventually return to their original position as the uterus shrinks to its normal size and the ligaments and joints regain strength and stability.

However, it’s important to note that every woman’s body is unique, and individual factors such as genetics, the number of pregnancies, and the degree of expansion during pregnancy can influence how the ribcage and other parts of the body recover postpartum.

Suppose you have concerns about your post-pregnancy body or any discomfort related to your ribs. In that case, it is essential to discuss them with a healthcare professional who can provide appropriate guidance and advice based on your specific situation. They can recommend exercises or physical therapy to support your body’s recovery and address any issues you may be experiencing.

How do you fix wide ribs after pregnancy?

If you’re concerned about any post-pregnancy issues, including wide ribs, it’s essential to consult a qualified healthcare professional for personalized advice and appropriate treatment options.

During pregnancy, the ribcage can expand to accommodate the growing uterus, and after giving birth, it may take some time for the ribcage to return to its pre-pregnancy size and shape. Here are some general tips that may help improve the condition, but it’s essential to discuss any concerns with your healthcare provider first:

  1. Posture: Focus on maintaining good posture, which can help align your ribcage and promote natural healing. Avoid slouching or hunching forward.
  2. Breathing exercises: Engaging in deep breathing exercises can help improve the mobility and flexibility of the ribcage.
  3. Abdominal exercises: Strengthening the core muscles can impact the surrounding areas, including the ribcage. However, it’s crucial to perform safe exercises for post-pregnancy recovery. Consult a physical therapist or fitness expert who specializes in postpartum exercise.
  4. Supportive clothing: Wearing a postpartum girdle or supportive clothing might support the abdominal area, including the ribcage.
  5. Time: In many cases, the ribcage will naturally return to its pre-pregnancy size over time as your body goes through its postpartum recovery process.

Final Words

In conclusion, it’s important to note that the rib cage is a complex structure primarily made up of bones and cartilage, and it changes during pregnancy to accommodate the growing fetus. However, it is not feasible to shrink the rib cage itself after pregnancy as it is a natural and permanent anatomical feature. While some women may experience a reduction in ribcage size as the uterus contracts and the body gradually returns to its pre-pregnancy state, focusing on overall health and fitness rather than attempting to alter the ribcage size is essential. Engaging in postpartum exercises, maintaining a balanced diet, and seeking guidance from healthcare professionals can aid in regaining strength and achieving a healthy body after pregnancy. Embracing one’s body changes with acceptance and self-love is essential in the postpartum journey.

Leave a Reply