Rib Flare Explained + Easy Fixes for Better Core Activation
If you’ve ever felt like your core just isn’t cooperating—your abs feel disconnected, your glutes won’t fire, or your low back aches—it could be due to rib positioning. When your ribs live flared up and out, it can silently contribute to:
Poor core engagement
Persistent low back or SI joint pain
Leaking during exercise or daily life
Feeling disconnected from your abs
Doming or coning during core exercises
Glutes that refuse to turn on no matter how hard you try
Why “Pulling Your Ribs Down” Isn’t the Answer
A common misconception is that bracing harder or forcing your ribs down will fix the problem. In reality, true core function comes from coordinated movement, not just gripping. Your body needs the right support from the core, glutes, and surrounding muscles—not extra tension.
How to Train for Real Change
The key is training movement patterns and muscle coordination. Focus on:
Rib positioning and expansion – Learning to breathe fully and align your ribs can change how your core engages.
Lower ab activation without gripping – Gentle, intentional activation helps your deep core do its job without strain.
Glute + lat coordination – Supporting the pelvis and rib cage with proper firing patterns stabilizes your core and prevents compensation.
Oblique engagement – Training rotational and anti-extension control helps your core move safely and efficiently.
Watch our Instagram Reel for example of some of our favorite exercises to strengthen the core and combat rib flare.
Start Consistently, See the Difference
Incorporate these principles into your training consistently. Over time, you’ll notice your core starts stacking, firing, and working exactly when you need it.
Postpartum? Don’t Wait
If you're postpartum and feel like your body still doesn't fully trust itself, you don't have to go through this alone! At FIXXED – physical therapy in Wakefield or Haverhill, we assess breathing and movement mechanics to create individualized plans that combine breath work, position retraining and hands-on bodywork for better core activation. Schedule a consultation at FIXXED today and start moving with more confidence and less pain.
