Getting rid of a roll of fat on the rib cage is a challenging task, but is very rewarding if you succeed. Fat on the rib cage is almost always directly related to fat on the stomach. When you have fat covering your stomach and rib cage you are at high risk of developing heart disease, strokes and other health complications. It is best to start a regular exercise routine which includes muscle work and cardio activity to lose a roll of fat on the rib cage. By working your muscles and losing weight, you will gain a leaner appearance and get rid of excess rib fat.
Things You'll Need
- Medicine ball
- Jump rope
- Yoga mat or blanket
Perform cardiovascular exercise at least three times per week. Choose a cardio activity that appeals to you, such as running, jumping rope, kickboxing or cycling. You should pick an exercise that will elevate your heart rate and get you breathing heavily and sweating. Work out for at least 40 to 60 minutes a day, three times a week.
Perform a set of bicycle crunches. Lie on the floor in a face-up position. You can lie on a yoga mat or blanket for comfort. Lift your legs, bend your knees to a 90-degree angle and put your hands on the sides of your head. Your shins should be straight and level with the floor. Move your left elbow to meet your right knee, and straighten your left leg. Return to your starting position. Repeat the same moves, but this time bringing your right elbow to your left knee. Repeat the same motions quickly for 20 repetitions.
Perform long arm oblique twists using a medicine ball. Stand up with your feet shoulder-width apart. Grasp the medicine ball with both hands. Hold it straight out in front of your chest. Slowly move the ball to your left side while turning your torso, then bring the ball back in front of your chest. Repeat the motion to the right side. Continue moving the medicine ball from your right to left side for at least 20 repetitions. Performing exercises such as long arm oblique twists will tone and strengthen your muscles in the torso and assist in burning fat.
Reduce your daily calorie intake. To lose weight, reduce your calories by 500 calories per day. Eliminating 500 calories from your daily intake will help you to lose at least one pound a week. Keep track of your daily calories by writing down what you eat each day in a notepad. Write down all of the foods and drinks you consume, along with how many calories they contain. Tally up your totals at the end of the day.
Drink plenty of water. Keeping hydrated will prevent infections, flush toxins and help deliver nutrients to your body. Drink eight glasses of water a day. Avoid drinking soda, milkshakes, beer or other high-calorie beverages.
Avoid foods that are deep fried, heavily processed or full of sugar and fat. Eating unhealthy foods will contribute to fat on your rib cage. Eat foods such as fruits, vegetables and whole grains.