7 Proven and Tested Exercises to Get Rid of Neck Fat

One of the biggest issues women and men have is neck fat or what we commonly know as a double chin. Today our experts weigh in on common ways to get rid of neck fat!

While we see it mostly in elders or those who have excess weight, a double chin can also be present even in young, otherwise healthy people.

While a double chin isn’t directly harmful to our health, it can affect how we look and our confidence.

With a double chin, even the simplest acts such as smiling or laughing become things we don’t want to do because our neck fat may bounce and draw attention to itself.

We also become self-conscious when pictures are being taken or when we’re merely enjoying the company of our friends.

We may also look a little older when we have excess fat and skin beneath our chins.

Our necks are also exposed continuously unless it’s the winter where we cover it with scarves and jackets.

Thus, double chins and fat necks may keep us from wearing the clothes and pieces of jewelry we want as well as feeling comfortable in social settings.

Where Neck Fat and Double Chins Come From

If you’re wondering why you’ve got that extra skin beneath your chin, here are some of the most common reasons:

1. Excess Weight

Did you lose an excessive amount of weight? If yes, this is one of the reasons why you have a double chin or neck fat.

When we become overweight or obese, our skin becomes stretched, and we lose all that excess weight, the stretched skin remains and ends up looking saggy due to the loss of fat.

If it isn’t that, excess fat also spreads evenly throughout the body. Hence, your neck will also store some of that fat, giving you a double chin and making you lose your jawline.

2. Genetics

Sometimes, neck fat and double chin can be inherited from your family. If you come from a long line of family members with double chins and elastic skins under the neck, there’s a higher chance for you to have those extra chins too.

3. Age

Skin sagging is one of the most known effects of aging. We’ve also witnessed this dreaded aftermath from our grandparents and even our parents, uncles or aunts when they started reaching their senior years.

That’s because the skin loses elasticity as the body grows older.

When this happens, the saggy skin can make the individual appear to have neck fat or double chin.

4. Bad Posture

If you’re not nearing your senior years yet or don’t have any excess weight but still have neck fat or double chins, that may be because of bad posture.

If you’re always slouching when you sit and stand, the muscles on your neck and jaw can become weak.

Thus, the skin loses its elasticity and gives you an appearance of a fat neck.

5. Poor Diet

Are you a fan of food and drinks that are processed and high in calories, sugar, and fat?

If yes, these are some of the reasons why you may have those extra fat on your neck.

When you also consume them on a day to day basis and you don’t exercise, you also not just get the fat on your neck, you also get it all over your body.

Exercises That Get Rid of Neck Fat

Double chin or neck fat shouldn’t be a reason for you to lose your confidence.

It also isn’t that difficult to get rid of them, make yourself look younger, and have a prominent jawline.

We’re not talking about neck lift procedures or neck liposuction, too.

We’re talking about solutions that are easier to do and much, much, more affordable than expensive surgeries.

Here they are:

1. Head Rotations

This exercise is pretty much a warm-up of all the other things we’ll be putting on this list.

A warm-up is also essential, so you don’t injure your neck and shock your muscles from all the exercise you’ll be doing.

Head rotations are pretty much what their name implies.

Very gently, you rotate your head clockwise for sixteen counts and then rotate it counterclockwise for another sixteen counts.

2. Ceiling Whistles

To do this, you have to sit straight and relax your shoulders. You then look up at the ceiling and whistle.

If you don’t know how to whistle, it shouldn’t be a problem as you can pretend you’re whistling and blow soft air into the ceiling.

However, you should remember that your lips should cause a contraction on the sides of your neck.

Do this for about ten seconds daily.

3. Jaw Jut

After whistling or blowing soft air into the ceiling, push your lower jaw so that you can stretch the skin under your chin.

Hold that for ten seconds, then relax your jaw and return to your relaxed sitting position.

You can also choose to rest from the previous exercise before proceeding to this one, so you don’t strain your neck and get a stiff neck.

4. Neck Stretch

This exercise doesn’t differ much from the previous two we’ve mentioned as it still involves tilting your head back and looking at the ceiling.

The addition to this exercise is to push your tongue towards your mouth’s roof.

Like all exercises, this should also be done for ten seconds.

5. Ball Exercise

No, we’re not talking about you having to go outside, find a court, dribble a ball and shoot some hoops.

This exercise doesn’t require you to stand up and go out.

You have to stay inside of your home and find a comfortable seating position.

You will only need a ball that’s about nine to ten inches.

If you don’t have that, you can also use a smaller ball such as a tennis ball.

You then press the ball against your chin so that it squeezes the ball and pushes back all that excess skin.

Repeat this exercise daily for about twenty seconds.

6. Tongue Stretch

You may be thinking, “Haven’t we done this before with the neck stretch?”

Nope. This is different.

You lift your head again and look at the ceiling and then try and reach your nose using your tongue.

The tongue and throat muscles are engaged with this move and have reports of helping with tightening neck skin and helping to get rid of neck fat.

7. Lion Yawn

Have you ever seen lions roar? Like us humans, they open their mouths very widely.

The only difference is that they stick their tongues out.

If you watch all those documentaries about wildlife and lions, you’ll know what we mean.

To do this exercise, you open your mouth wide and stretch your tongue out as far as you can.

Do this exercise for ten seconds.

Then relax for a few seconds and then repeat the exercise for about ten times.

While there’s no need for you to do all of these exercises daily, you should remember to warm up and religiously do at least one or two activities daily to have the best chance to get rid of neck fat.

These exercises will also have little effect if you don’t control your diet.

See the difference yourself and start them today!


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