These days everyone is looking to get great abs, lose belly fat and ditch the muffin top. New mothers are especially looking for ways to lose that ‘roll of fat under the bra’. Many men and women accumulate tons of fat under the chest just above the stomach which is very hard to get rid of. But today, we will consider some easy exercises and rib cage workout tips you can use to lose all of that unsightly rib cage fat.
Table of Contents
1. Belly dance moves
Belly dancing is an awesome rib cage workout which can help you ditch the muffin top and get your chest in great shape. Here are a couple of belly dance moves you should practice daily to get rid of the roll of fat under the bra (or moobs in men):
- Stand straight before the mirror. Place your hands on your hips. Keeping the lower body still, slide your ribcage to the left. Now slide your ribcage to the right. You can check your posture in the mirror by standing sideways. Do make sure that you chest is pushed out in this move. Ideally, you must also suck your stomach in. Key is to not move even a bit from the waist down. Practice this move several times a day.
- The rib cage circle-This is another one of the top exercises to shrink rib cage fat. Sit on the floor cross-legged with hands on the knees. Now move or slide the ribcage to the left and right several times. This move is very similar to the belly dance standing rib cage exercise above, but here, by sitting down you have greater control over the chest. Practice this simple move several times each day to lose rib cage fat.
2. V crunches
Crunches are great for toning the abs and the V crunch is especially great for toning the upper and lower body. Balance your body on your tail bone with feet off the floor and arms at the sides of the bent knees. Keep the back straight and chest lifted. Now lean back and extend arms and legs, then pull back to starting position. Do 3 sets of 20 crunches each.
3. Push ups
Pushups are perfect for toning your arms and chest muscles. You can also do push downs with single hand by standing in between weight stacks on cable machines on highest setting. Keeping the body in T shape, push down the handle down to the sides and raise them back up until your arms are parallel to the floor. Do 3 sets of 10-12 reps each.
4. Bench presses
A bench press is an amazing chest building exercise and can help you get rid of those ‘moobs in 30 days’. You can perform bench press using bar bells or dumbbells though the latter allow a wider range of motion. Here are some of the most effective ways to tighten chest for men and women.
5. Reduce chest fat with yoga
There are many yoga poses which can help you tighten the chest and shrink rib cage fat in 30 days. The Cobra pose is one of the effective poses. You start by lying on the floor with chin on the ground, feet together and hands near the chest. Slowly raise your upper body only up to the navel keeping your elbows locked at 45 or 90 degrees. Throw your head and chin back. Breathe normally 4-5 times in this pose. Release the stretch. Repeat 3 times. Do this every day. Surya namaskar or sun salutations are also perfect for reducing chest in 30 days. Many other yoga poses can be considered as the best chest fat burning exercises without equipment.
6. Weight training
Weights are great for toning the pectoral muscles. Always start with warm up exercises and do a minimum of 8 repetitions with a given weight. Remember that once you are easily able to do 12-15 reps with a given weight, you need to add 5 to 10 lbs to that weight.
7. Change your diet
The reason why people find it hard to lose rib cage fat and belly fat is because they consume too many carbs, particularly at breakfast. So avoid oatmeal, cereals, bread and juice and instead eat more eggs, lean meat like chicken etc. Eat an alkaline diet consisting of fresh fruits and vegetables. Avoid saturated fats, palm oil, butter, margarine, full fat dairy, cheese and red meat.
8. Hydrate hydrate!
Many people fail to give importance to water intake when looking for ways to lose chest fat. Drink at least 8-10 glasses water every day and this does not include fluids like tea, coffee, sodas etc. In fact, limit all sugary, alcoholic and caffeinated beverages from your diet and choose water where possible.
9. Breathe right
You might not think that breathing is important when burning chest fat but it actually is. We rarely stop to think about our breath when in fact it is one of the best tools our body has to lose weight. Pay attention to the breath and breathe in deeply every time you remember. This will automatically tighten the rib cage and you will also lower stress with these exercises.
10. Get adequate sleep
Proper sleep is very essential for preventing obesity. Sleep deprivation leads to binge eating and causes weight gain around the chest and belly regions. Use techniques to manage stress and sleep better. Meditation, deep breathing and other mind body practices can all reduce stress and improve sleep quality.
If these 10 easy ways to lose rib cage fat and tighten chest muscles do not help, you can always consider surgery or other invasive methods which are guaranteed to give results.