When it comes to working out, most people focus on building strong muscles in their arms, legs, and abs. But often overlooked are the muscles surrounding our rib cage – a crucial part of our core that aids in stability and posture.
In this article, we will discuss the importance of exercising your ribs and highlight some exercises that specifically target these muscles. From traditional workouts to unconventional methods, we’ve got you covered. So let’s dive in and learn more about what exercise works ribs.
The Role of the Ribs
Before we get into the exercises, let’s first understand the role of our ribs and why it is essential to work them out. Our rib cage is made up of 12 pairs of bones that connect to our spine and protect vital organs such as the heart and lungs. But they do much more than just provide protection.
The ribs also play a crucial role in our breathing. As we inhale, our rib cage expands, allowing our lungs to fill with oxygen. When we exhale, the ribs move back into their original position, pushing out carbon dioxide from our body. This movement of the ribs is controlled by the intercostal muscles – the muscles between our ribs.
Furthermore, strong and stable ribs are essential for maintaining good posture. They act as anchors for our back muscles, helping us stand tall and prevent slouching. Weak rib muscles can lead to poor posture, which can cause a domino effect of problems such as neck and back pain.
Now that we know the importance of exercising our ribs and how to get a small rib cage, let’s look at some exercises that target this often-neglected area.
Traditional Ribs Exercises
Side Planks
Side planks are a fantastic exercise for targeting your obliques and intercostal muscles – the muscles between your ribs. To perform a side plank:
- Lie on your side with your legs straight and your elbow directly under your shoulder.
- Lift your hips off the ground, keeping your body in a straight line from head to toe.
- Hold this position for 30 seconds to a minute and then switch sides.
Russian Twists
Another great exercise for working out your rib muscles is Russian twists. To perform this exercise:
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly, keeping your back straight.
- Clasp your hands together in front of you and twist your torso to one side, touching your hands to the floor beside you.
- Twist back to the starting position and then twist to the other side.
Seated Twists
This exercise is similar to Russian twists but is done in a seated position. To perform a seated twist:
- Sit on the floor with your legs extended straight out in front of you.
- Cross one leg over the other, placing your foot flat on the ground.
- Place your opposite hand behind you and twist your torso towards that side.
- Hold for a few seconds and then release, switching sides.
Yoga Poses
Certain yoga poses are also great for working out your ribs and improving flexibility in that area. Some examples include:
- Triangle pose: Stand with your legs wide apart, extend one arm towards the ceiling while keeping the other hand resting on your thigh. Lean to one side, feeling a stretch along your rib cage.
- Extended Side Angle Pose: From Triangle pose, bend your extended arm and place it on the ground beside your foot. Reach your other arm overhead, feeling a stretch along your ribs.
Alternative Ways to Work Out Your Ribs
Breathing Exercises
As mentioned earlier, our rib muscles play a crucial role in our breathing. So it makes sense that incorporating breathing exercises can help strengthen these muscles. Some breathing exercises to try include:
- Diaphragmatic Breathing: Lie on your back, placing one hand on your chest and the other on your stomach. Inhale deeply through your nose, allowing your stomach to rise. Exhale slowly through your mouth, feeling your stomach and ribs deflate.
- Rib Stretch Breathing: Sit comfortably with good posture and place both hands on your rib cage. Inhale deeply, feeling your ribs expand outwards. Exhale slowly, feeling your ribs come back to their original position.
Resistance Band Exercises
Using a resistance band can add an extra challenge to your traditional exercises and help target the muscles around your rib cage. Some resistance band exercises to try include:
- Banded Side Planks: Wrap a resistance band around your rib cage and perform a side plank as mentioned earlier. The added resistance will work your ribs even harder.
- Banded Russian Twists: Sit on the floor with a resistance band wrapped around your body, holding it in front of you with both hands. Twist to one side and then back to the center, feeling the pull from the resistance band.
Pilates
Pilates is a low-impact exercise that focuses on core strength and flexibility. Many pilates exercises target the muscles around our rib cage, making it an excellent option for working out these often-neglected muscles. Some examples of pilates exercises include:
- The Hundred: Lie on your back with your knees bent, feet flat on the ground. Lift your head, neck, and shoulders off the floor, and extend your arms by your sides. Pulse your arms up and down while breathing in for five counts and out for five counts.
- Mermaid: Sit on the floor with one leg extended to the side and the other bent in front of you. Place one hand on your rib cage and reach overhead with the other, feeling a stretch along your ribs.
Tips for Working Out Your Ribs
- Start slow and listen to your body. If you feel any pain or discomfort, stop immediately.
- Incorporate a mix of traditional and alternative exercises to target your ribs from different angles.
- Don’t forget to warm up before working out your ribs. This will help prevent injury and loosen up your muscles.
- Remember to breathe properly while performing these exercises. Proper breathing is essential for strengthening your rib muscles.
- Be consistent with your workouts. Aim to work out your ribs at least 2-3 times a week for best results.
FAQs
- How often should I work out my ribs?
There’s no set number, but aim to incorporate exercises that target your ribs 2-3 times a week for best results.
- Can working out my ribs improve my posture?
Yes, strong and stable ribs can help maintain good posture by acting as anchors for our back muscles.
- Are these exercises suitable for beginners?
Yes, most of these exercises can be modified for beginners or those with injuries. Always listen to your body and modify as needed.
- Can working out my ribs help with breathing problems?
Yes, strengthening the muscles around your rib cage can improve respiratory function and help alleviate breathing issues.
- How long should I hold each exercise for?
It’s best to hold each exercise for 30 seconds to a minute, but listen to your body and adjust accordingly.
Conclusion
Our ribs play a vital role in our daily lives, from protecting our internal organs to helping us breathe. Are bike trainers good exercise? However, they are often neglected when it comes to exercise. By incorporating the exercises and tips mentioned above, you can work out your ribs and improve their strength and flexibility while enjoying the benefits of bike training. Remember to start slow, listen to your body, and be consistent with your workouts for best results. And don’t forget to breathe properly while performing these exercises.
