This week’s blog was inspired by a recent client session — a mom of four who’s been working hard to rebuild her core. She’s consistent with her workouts, practices her breathing drills, and checks all the right boxes. But one thing kept bothering her: that stubborn lower belly “pooch” just wouldn’t budge.

When we assessed her breathing, the issue was clear: her inhale went straight into her belly with almost no rib cage movement. Her ribs stayed lifted and flared, her midline abs gripped hard, and her breath never expanded into the sides or back.

This is incredibly common, especially in people who:

• Have strong-looking upper abs but feel disconnected from their lower core
• Struggle with bloating or a lower ab ‘pooch’ despite clean eating and training
• Were taught to belly breathe but never learned to access their rib cage

The Problem With Belly-Only Breathing

The truth is, belly-only breathing isn’t how our body is designed to breathe efficiently — especially when it comes to strength, stability, and pelvic floor function. We want 360° rib cage expansion. On an inhale, your diaphragm should descend, ribs should expand outward (front, sides, and back), and the pelvic floor gently lengthens. On the exhale, your ribs should glide down and in while the deep core activates to support that movement.

If that rib movement is missing, the diaphragm, deep core, and pelvic floor can’t work together efficiently. You may feel like your core just won’t “kick in,” even with regular training.

What Functional Breathing Looks Like

Inhale:

• Diaphragm descends
• Ribs expand in all directions
• Pelvic floor gently lengthens
• Core stays relaxed but stable

Exhale:

• Diaphragm lifts
• Ribs glide down and in
• Obliques and transverse abdominis engage
• Pelvic floor recoils upward

This rib cage motion, especially on the exhale, is essential for core coordination, pressure management, and lower abdominal support.

So how can we improve this breathing pattern?

Step 1: Re-Educate Breathing Mechanics

Goal: Promote 360° rib cage expansion and reduce over-reliance on belly or chest-only breathing.

Start with:

• Supported positions that emphasize the breath moving to the side and back of the ribcage (supine, child’s pose, sidelying)
• Tactile and visual feedback (hands on ribs, band around rib cage)
• Reaches (e.g., serratus reach) to assist rib positioning
• Emphasis on full exhales to train rib depression and activate obliques. I like to do this in a 90/90 set up with feet on the wall.

Step 2: Layer in Core and Pelvic Control

Goal: Improve coordination between diaphragm, pelvic floor, and lower abs (especially deep core and obliques).

Helpful Exercises:

• 90/90 Hip Lift with reach and breath to cue hamstrings for better pelvic positioning
• Dead bug variations with exhale focus
• Supine banded breathing with serratus reach
• Short lever side plank with forward reach
• All fours breathing with feet into wall + block squeeze

Step 3: Build Lower Ab Strength Through Breath-Driven Core Work

Goal: Engage lower abs with controlled breath and pelvic stability.

Try These:

• Leg lowers with block squeeze
• Marching in 90/90 with exhale to initiate
• Wall-supported squat breathing with reach
• Supine heel taps or sliders with a posterior tilt
• Bear holds with focused exhales

Key Coaching Cues

• “Breathe wide and back into your ribs, not just your belly.” I like to picture the breath moving into my lats.
• “Exhale fully, like you’re fogging a mirror — long, slow, and controlled.”
• “Use your exhale to connect to your deep core, then hold that quiet tension as you move.”

If Exhaling with Rib Movement Is Still Hard…

Let’s reframe: the issue often isn’t strength — it’s position, coordination, or breath strategy. When your ribs and spine aren’t aligned to allow for natural expansion and recoil, exhaling with rib movement becomes frustratingly elusive.

Here’s how to break it down:

Step 1: Recheck Your Positioning

Position shapes breath. If your ribs are flared, your back is arched, or your pelvis is tipping forward (anterior tilt), you’re asking your diaphragm and ribcage to work against their natural mechanics.
You don’t need to force your ribs “down”, you need to create a position where they can move down on their own. Instead — lightly tuck your pelvis to bring your ribs and pelvis into a stacked position (without gripping your glutes). Feel your ribs ‘rest’ over your hips, not jutted forward or collapsed down. You core throughout should feel supported, not clenched.

Best positions to start:

• Hooklying on floor (knees bent, feet flat)
• 90/90 on the wall (my personal favourite — hips and knees at 90, heels pressing down, slight hamstring tension)
• Wall supported squat (back against wall, arms reaching forward or down to bias rib retraction)
• All fours/bear position (with gentle rounding of the upper back)

These positions reduce the need for you to “force” the breath and instead allow the ribs to move naturally with the breath cycle.

Step 2: Use Targeted Exhale Cues

A soft, complete exhale creates core pressure without over-gripping and allows the ribs to glide in and down. Cueing matters here, this isn’t a crunch or a brace.

Try these cues:

• “Blow out like you’re fogging up a mirror.”
• “Feel your side ribs draw together as you exhale.”
• “Knit your ribs together in front, not just brace your abs.”

Here is an example of a slow exhale with the ribs moving down and in.

Step 3: Use Drills That Bias Rib Recoil

These aren’t just breathing drills — they train the ribcage to move, which is essential for restoring pressure control and abdominal coordination.

90/90 Wall Breathing

• Lie on your back with feet on the wall, knees and hips at 90°
• Lightly pull down with heels to activate hamstrings (not glutes)
• Reach arms forward to open the upper back
• Inhale wide through your nose
• Exhale through pursed lips — feel ribs soften, glide down, and gently close in

Bear Breathing

• Start on hands and knees or hover knees slightly
• Slightly round the upper back to open posterior ribcage
• Gently tuck the pelvis under without squeezing
• Exhale fully and slowly — feel your ribs slide down and in
• Inhale again into the upper/mid back

Wall-Supported Squat with Reach

• Back on wall, knees slightly bent, feet forward, block or ball between knees
• Reach arms forward with soft fingers
• Exhale and allow your ribs to drop as your pelvis slightly tucks
• Inhale into your back and sides — don’t let the ribs pop up again

Bonus Tip: If you still can’t feel rib movement:

• Wrap a resistance band or towel around your ribs for tactile feedback
• Try gentle hands-on rib cueing
• Use a mirror or record yourself to see rib shape change on breath
• Don’t rush the inhale and let the diaphragm fully descend. I often see people fall shot here and If you cannot get a good inhale, you cannot get a strong exhale!
• On your exhale, aim for 5-8 seconds of soft breath without clenching or intentionally trying to engage your abs – focus on the ribs moving and not the belly sucking in.

Bottom Line

Training your breath is the foundation for core coordination, pelvic health, and pressure management. Rib movement matters. The more your breath moves well, the more your core can function the way it’s designed to.

If you feel stuck in your core work or like your breath isn’t translating into strength or support, revisit these foundational strategies. It doesn’t take more effort — it takes better coordination.

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