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Author: Subject: Information on how to fix flared ribs inside!!!
stas
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[*] posted on 5-11-2009 at 11:06 AM
Information on how to fix flared ribs inside!!!


Ive been asked by a couple of people how did i fix my flared ribs?
Its simple, by working out on my core muscles that hold the body and tighten up the waist in the ribs area.

First of all ill show you my before and after pictures:

Before working out:

pre operation:



post operation:


After working out a month:






As you can see i still have a little bit of flared ribs.
i have been working out for only two months and about a month focused on abs as before i wasnt really doing abs at all.
so keep in mind this results are only a month of work, imagine how it will look next year.


UPDATES:

3 months working on my abs and obliques:





how i minimized the looks of flared ribs:

by working on the following muscles

External oblique
http://en.wikipedia.org/wiki/External_oblique_muscle


Internal oblique
http://en.wikipedia.org/wiki/Internal_oblique_muscle


Transverse abdominal
http://en.wikipedia.org/wiki/Transverse_abdominal_muscle





"Treatment"

oblique muscles:
To work on your oblique muscles i recommend doing the following exercises:

http://www.sixpacknow.com/obliqueexercises.html

(i am in no way shape or form advertising this site, just has good information about what i needed)

My favorite is the "Weighted Bend":


Transverse abdominal:
To work on your Transverse abdominal i recommend doing the following exercises:

http://www.bodybuilding.com/fun/ms-fit5.htm

(i am in no way shape or form advertising this site, just has good information about what i needed)

This one is a no-brainer which one i like most:

the standing "Stomach Vacuum"



another exercise i really like doing is a super set combined of the following:
plank for 30 sec

then 30 side crunches
25 sec plank
25 normal crunches
20 sec plank
20 side crunches
repeat until i reach 0sec and 0 crunches
then i do 30 sec plank and 30 crunches and im done.


feel free to ask anything you want or add any information that you might find suited and i will add it to my post if it is fitting.
Pandah
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[*] posted on 5-11-2009 at 11:11 AM


well in for putting it up mate:), your results are amazing and im gonna start using the same techniques so hopefully will cure mine slightly:)
stas
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[*] posted on 5-12-2009 at 08:47 PM


105 views and one comment? :(
i guess no one had flared ribs anymore :P
Randy
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[*] posted on 5-12-2009 at 08:57 PM


stas

great job on your flared friends! I encourage you to keep searching for exercises / techniques that help improve any aspect of our condition. You will discover some amazing things that work, then share then here on the forum, we all will be indebted to you.

Thanks, Randy
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thekid7
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[*] posted on 5-14-2009 at 08:17 AM


Another exercise that I have found works both the internal and external oblique is done on the Nautilus Rotary Torso Machine:

Pic
http://www.lawrenceathleticclub.com/images/weights-rotary-to...

I started using this machine again about 3 weeks ago (after not using it for a couple years). After the first time I used it, not only were my obliques somewhat sore, but the points where my ribs flare out were actually tender for the next few days (I'm assuming from the pressure placed upon them). If you belong to a gym that has one of these machines I would recommend giving it a shot.
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[*] posted on 5-14-2009 at 09:50 AM


Also,

Stas when you are performing the Stomach Vacuum exercise, do you hold your breath through one entire repetition?

If you do this I found it hard to hold the contraction for any longer than 15 seconds. You can inhale slightly while hold the contraction but it does seem to take away from the effectiveness of the exercise.
stas
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[*] posted on 5-14-2009 at 11:33 AM


i try to do the vacume while im doing a plank otherwise i dont really do it :P
that machine you posted is pretty complex and im not sure everyone has one at their gym, but everyone can find a stick or a dumbell for the other stuff :)
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[*] posted on 5-15-2009 at 04:06 AM


Thanks for the info stas, good stuff. I had my flared ribs reset during my nuss but they've come back a little. I've noticed the instant improvement in my flaring just from doing sit ups/plank exercises but it doesn't last... but then I'm not doing many so it shows the possibilities :)
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stas
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[*] posted on 5-15-2009 at 02:29 PM


yeah i still need to test out the long term effect but that will come in time
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[*] posted on 5-15-2009 at 02:38 PM


I don't know how I missed this but that is an awesome post! Thansk for the detailed and relevant info!
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[*] posted on 5-16-2009 at 11:47 AM


This is good stuff, i started doing some of these exercises last week...my ribs aren't flared very much but strengthening the core is something that can improve pectus, regardless of what some people say.
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[*] posted on 6-3-2009 at 10:14 PM


I try to keep my abs flexed as hard as possible all day (without looking constipated) along with bracing and proper posture. I've noticed some results within the first month.
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[*] posted on 6-3-2009 at 11:54 PM


You can pull in your ribs, if you flex your abs a certain way.
At least thats how it works for me :puzz:
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[*] posted on 6-4-2009 at 04:17 AM


Quote: Originally posted by TrIcKzZz  
You can pull in your ribs, if you flex your abs a certain way.
At least thats how it works for me :puzz:


I know what you mean! It's like flexing a bicep (without a weight) except you flex the abs, inner and outer. Then you have a feeling of tightly pulling your stomach in.

Man, that is something to hold that all day though!!!




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[*] posted on 6-4-2009 at 05:28 AM


@Troy
Abs. Not ribs.
Use the power of a crunch but keep your back straight and shoulders back.
stas
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[*] posted on 6-9-2009 at 12:38 AM


about a month or so
its been two months now and i cant even see flared ribs unless i take a full breath and lean my shoulders back so the ribs rise up more then usual.
so far i dont think it "fixes" the rib flaring, but it helps alot as far as you keep your obliques in shape, and in time it will work as a brace/courset for your ribs.
needs alot more time to see if its going to keep the good job even after i stop working out and get out of shape, ill keep you guys updated when im 65 and fat...
edgey
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[*] posted on 6-9-2009 at 07:03 AM


Great thread Stas!
All these exercises are definitely worth doing for those who want to minimize the flared-rib look.
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joelondon
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[*] posted on 6-9-2009 at 09:55 AM


The flared rib look is so hot right now...
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edgey
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[*] posted on 6-9-2009 at 12:28 PM


Actually, I think I'd call that the flared-cheek look!
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stas
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[*] posted on 7-6-2009 at 08:02 PM


i updated with a 3 month picture of doing all those excresizes in the gym and it clearly works, im not flexing in it or changed the photo is any way and the ribs look normal.

hopeful this will give alot of you guys the motivation to hit the gym stay healthy and feel even better about your bodies :)

i would also like to thank everyone for the support in this thread, love you guys (no homo ^_^)
stas
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[*] posted on 7-6-2009 at 11:52 PM


yes it is me :P cant you tell by the pale skin color?
i too think its works better on younger people but i have conclusive resaults untill someone reports their resaults after they try it :S
worse flared ribs just means you have to make your obliques stronger then most peoples.
and i have no problem with gay people, i know alot of bi girls and they are TEH [Censored]!!! ;)
stas
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[*] posted on 7-7-2009 at 01:15 AM


i started gym about 2-3 months after my operation but didnt do abs untill about 4 months past, didnt like the cracking sound in my chest so i stoped, after a while i said F it and did them anyways now the sounds are gone.

how old are you btw? you dont look older then 30
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[*] posted on 7-7-2009 at 04:36 AM


Hey guys I had some rib flare after my bar removal.
It got worse over time then it started to get better!!!!

I haven't began working out yet (will do next week). I am 29.

p.s. I can't view the 3 month photo on my work computer (can see the others). Wil try again on home computer later.




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edgey
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[*] posted on 7-7-2009 at 04:56 AM


Troy:
I've been an old guy guinea pig for a while...I do alot of ab-work (my trainer is an abs-every-day guy) including many/most of the above exercises. While my results are nowhere near as good as stas', I definitely see some improvement. So they are worth doing for everyone regardless of age.
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stas
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[*] posted on 7-7-2009 at 01:03 PM


yeah worst case guys you will have a 6pack and a flat stumache :D
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