Double Chin Exercises – Learn How to Lose Double Chin and Neck Fat

The Best Double Chin Exercises
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The common procedure for improving double chin is chin liposuction. Chin liposuction aims to emphasize the line of the lower jaw. However one of the complications of chin liposuction is a rake like scar, especially noted when the person tips his/her head back. So before you spend money on this expensive and drastic procedure, you can try to do double chin exercises that can also be effective in emphasizing your lower jaw and chin.

ย What are the reasons for a double chin?

There are several factors that can contribute to the formation of double chin. It is mostly because of too much weight gain and inactive lifestyle, but also as we get older, the skin loses its elasticity which leads to skin sagging. Also muscles that are not used frequently lose their tone, including the platysma muscle that runs down from your jaw along your neck. In addition, losing a large amount of weight can create loose skin around the neck area (there are natural ways to tighten skin after weight loss).

The daily double chin exercises help tighten, tone and build up the platysma muscle, as well as other muscles around the neck area. After doing these exercises for a while, you will build up these muscles, and you will need less time to maintain it, as it’s easier to maintain a muscle than to build it.

Double chin exercises

Here are some exercises that will help you to get rid of double chin and neck fat. Remember that you need to do them on a regular basis for the best results.

1. Open your mouth – One effective exercise is to open your mouth as wide as you can and stick your tongue out as far as you can, trying to touch your chin with your tongue. Hold for 10 counts and repeat 10 times. When you do this exercise, you will feel that your chin and neck muscles are tightening.

2. Hanging head – lie on a bed or sofa with your head hanging over the edge. Lift your chin towards your chest. Hold the contraction for 10 counts and then slowly lower your head to the starting position. Repeat 10 times then relax.

3. Chin lifts – this exercise helps to strengthen and tighten the muscles in your face and neck. Stand with your back and neck straight. Raise your chin toward the ceiling and purse your lips in an exaggerated kissing position and hold for a count of 10 seconds. Repeat 10 times.

4. Roll your neck – Stand with your spine upright. Turn your head to the side so that your chin is parallel to your shoulder. Your eyes should be looking off to the side, too. Slowly roll your head downward, then up to the other side. Repeat 10 times.

5. Platysma exercise – this exercise works on the muscle that runs down from your jaw along your neck and is called platysma. Stand with your neck erect. Tighten the tendons in your jaw by pulling your lips up over your teeth and turning the corners of your mouth downward, almost as if you were frowning. Hold for 10 seconds, then relax. Repeat the exercise 10 times.

6. The tennis ball exercise – Place a tennis ball against your throat and hold it there with your chin. Press your chin against the ball tightly, then slightly release. Repeat 10 times.

ย Lose weight

In addition to doing the above exercises you should also consider losing weight (if you are overweight). When a person is fat, there is accumulation of fat everywhere on the body and hence, as a result occurs a double chin. Double chin exercises will have the best result when coupled with diet. If you are interested in losing weight, you should also read my past articles on that subject that will help you: you can start by reading my article on how to lose weight without diet as well as how to increase your metabolism.

If you want to get rid of jiggly arms, I have some simple exercises that will help you (including pictures):

6 Simple Exercises to Get Rid of Jiggly Arms

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47 Responses to Double Chin Exercises – Learn How to Lose Double Chin and Neck Fat

  1. marci says:

    When I do #5 my face spasms on the left side every time .is that normal?

    • Jenny says:

      I don’t know Marci – maybe you should do the other exercises and skip this one.

    • Yasir says:

      I had Bell’s Palsy and i could not recover from it. However, when I exercise similar kind of stretch is felt and a subtle pain. In your case it might be a prelude to a developing syndrome such as this. Please take care of yourself and pray for me too.

      • says:

        hi,i also have that case bells palsy. i recover from it but not fully.when i do the #5 my right face which affected before by bells palsy feels pain.

      • Diane says:

        I had bells palsy 3 times. My doctor gave me injections of steroids, and B12, had me use a massager over the area where the 7th cranial nerve comes through the tiny hole in the skull in front of your ear. It worked and I have only slight residual weakness toy face. Barely visible.

  2. Certain people are also at a misadvantage, as their genetics dictate their susceptibility for a double chin, which is a reason some people get a double chin as soon as they gain a little weight, and others will hardly have a visible one, despite being quite overweight.

  3. Joie Gahum says:

    I have always wanted to get rid of my double chin but I do not want to go any form of medical operation. Face lifting exercises helps but I guess dieting is still the best way to get rid of those extra flabs under our chins.

    • Jasmine says:

      For Double chin exercise 5( Platysma Exercise) – Could you explain further the sentence -” your eyes should be looking off to the side ,too” . Do you mean the opposite side of where i turned my head /chin or should my eyes follow the direction of the chin/head ?

      • Jenny says:

        It refers to exercise number 4 (roll your neck). Your eyes should follow the same direction of your head.

  4. Thanks for sharing this ๐Ÿ˜‰

  5. marian says:

    i do it for a few times a day it works

  6. Serena says:

    I’m very skinny. I could say I’m quite underweight. I started to develop a double chin about 8 years back and I’m 34 and I don’t have any specific illness, so I really don’t know what is the cause. It looks strange on me because I’m skinny. I’ve tried some exercises before, but Haven’t seen any improvement. Can someone tell me what the cause may be?

  7. Noor Samimi says:


  8. Varun saini says:

    I had the money through my credit card and was not able to download the book. Can you please revert on this. How can download the e book or refund the money.

    Varun saini

  9. lisa says:

    I have been doing these exercises for about 4 weeks or so. At first it seemed like it might be working but now it hasnt made any differeance andci have given up, I ws doing them about 3 times aday and I wouls sometimes go over the ten repetitions.

  10. Demetria says:

    I am bookmarking this link so that i can apply it and i will see the result…

  11. Ellaine says:

    Don’t you think it is also about reducing your overall body fat? (which I think the most important factor)

    great post btw.

  12. Agnes says:

    it will be good if you have a video demonstration of each one. Its actually rather difficult to visualize as i am not proficient in english and have to google translate but the translation is still rather futile in helping to understand.

  13. Debbie Wilson says:

    Thank you for your exercise tips that ordinary people can do.

  14. Ascendant says:

    This article is absolutely worthless. I was a regional personal training manager for years and held the most highly accredited personal training certification in the industry for over a decade. I’m going to tell you from professional knowledge that you CANNOT, I repeat CANNOT spot fat reduce. It is physically impossible. Working out particular muscles DOES NOT burn fat from that particular area! If that were the case, most marathon runners would have skinny legs but fat upper bodies. In addition, when you exercise a particular body part, the types of exercises listed here aren’t even aerobic – they are anaerobic. What this means is that these exercises only build the muscle in that area, so they won’t be burning any noticeable fat! If you want to burn fat, you want to use the largest muscles possible, which is of course your legs! There is no point in attempting to build the muscles under the chin, as they are so small that the difference would never become noticeable. Plus, you’d just be building muscle under the fat, so you could potentially just end up making your problem even worse.

    Whoever wrote this article clearly doesn’t know the first thing about fitness and exercise. Don’t waste your time.

  15. Adrian says:

    There needs to be a youtube montage of people doing these somewhere. ๐Ÿ˜‰

  16. R. Hairston says:

    I honestly don’t know about others but the chin exercises work for me and I love the pulsing felling of my blood flow…..awesome. What’s ironic is I just finished doing some because I have not done them in a while then I come on Pinterest and see this post.

  17. Babara Laurie says:

    Yey! Exercises for chin reduction. I agree with youtube vid for this type of exercise. ๐Ÿ™‚

  18. saniya says:

    hi, i m having hypothyroidism from 6 months. could u plz tell me the natural ways to cure it. also i m having protruding abdomen…tell me the way to make it flat.

    • Jenny says:

      You can refer to my guest article about hypothyroidism – see here. It’s also a good idea to be monitored periodically by a doctor (preferably endocrinologist) to make sure you are on the right track. As for protruding belly – you can try these exercises for flat tummy, eat these foods that help fight belly fat, and avoid these foods to keep belly fat away.

    • Amanda says:

      Hello Saniya, I also have hypothyroidism. If your not already, you do need to see an endocrinologist as Jenny suggests. I have learned from some of my research that most people with hypothyroidism are also gluten intolerant. This will make your stomach protrude as it causes inflammation of the gut. You may have no pain ect, but do your own research and see if you have some of the symptoms of gluten intolerance. No amount of exercise will help if that’s whats causing your issue. Hope that helps! Keep your chin up, we can only get better from here. ๐Ÿ™‚

  19. Elias Eslami says:

    I’m glad I purchase facethin tool, its simple to use. Its too soon see results, however I can definitely feel it working the facial muscles. My face feels nice and relax after use. ๐Ÿ™‚

  20. Stephanie says:

    Helpful information, but very disappointed of the article’s use of the word “fat.” It’s 2015. Like really?

  21. Jenji says:

    Well- to the “most highly accredited personal trainer ” … Must just be an angry individual to lash out at someone trying to help others. Let me just say that double chins are certainly hereditary, especially in my case.i e got lots of relatives that have the said double chin and it’s always really worried me that I would have one. So I started these type exercises 20+ yrs ago and they most certainly do help. There have been a few yes pass that I got lazy and stopped the excercises therefore my chin came full on into the double chin- I’d start these for 2-4 months and WA LAH- double chin gone! So it’s quite obvious that YOU have no idea what your talking about. Why would one be so ugly as to lash out at a person nice enough to take the time to sit and post these excercises for people that otherwise would have no idea how to help reduce something such as the curse of the double chin?! I just don’t understand why people are even in this world. There is enough negativity in this world as it is- so WHY? All I can figure on this type individual is that they are just plain miserable in life and enjoy knocking others down . That’s all! #keepexcersizingthosechinmuscles # itdoeswork

  22. Rose says:

    I’m overweight and I need help . What part of my body should I start exercsing first ? Legs arms or stomach ? And when is the good time to exercise ? Morning or evening or Anytime of the day ?

    • Jenny says:

      Hi Rose, the ideal way to tackle weight issues is to combine between cardio exercises (aerobics) that raise your heart rate, like walking and running, as well as weight exercises which increase your strength and muscle tone, improve your bone density and help you lose fat. It’s good to do a total body workout, for example 1 hour 3 times a week in which half of it is cardio exercises and the rest is weight exercises that work on the upper, middle and lower body. You can fit exercising any time of the day whenever it’s suitable for you and your schedule, but don’t exercise straight after a big meal. Wait at least two hours after your meal. Eating too much food right before a workout will leave you feeling sluggish and can lead to stomach discomfort. You can find various exercises in my website for arms, tummy, back, chest, upper back, butt and legs which you can do at home. You don’t have to do them all, but each time choose one or two for each body part and alternate between them.

      • Mary says:

        Ms. Jenny, I am a big fan of your articles, very useful information, and i totally agree with you, exercise is the best way to stay away from many illnesses and also can keep one self fit and smart. I am a 51 year old woman with two grown up children, but i look like 35. I exercise regularly, and i run on treadmill for 15 minutes non stop. Slow Running or jogging is one of the best way to reduce weight, and i lift lot of weights both heavy and light to tone up the muscles. And diet is very important when one has a plan for weight loss, otherwise its difficult to loose weight. We, normal people don’t work out in the gym like professionals for hours, so we have to follow a proper diet combined with exercise to see the best results.

    • Christine says:

      Exercise is great anytime, and kudos for getting into the habit. Cardio is where it’s at to shed the pounds from a work-out standpoint and is usually “best” in the morning. It kick-starts your body for the day to process food more efficiently and improve your overall attitude and stress levels. Like Jenny said, it’s great to tone once-twice per week and target different zones each time until you’re rotating them. It’s always a good idea to switch up what exercises you’re doing for each zone (i.e. instead of squats, do lunges) so your body doesn’t habituate itself to your routines. Keep the heartrate up, if you’re heavy stick with low-impact – for me, Pilates were easy to learn and progress upon.
      What you eat matters just as much, if not more, than what you’re doing physically to burn the weight. A warm glass of lemon water is the first thing I recommend for the morning as well as incorporating a tablespoon of coconut oil into your breakfast. One of my favorites is to mix it in some Greek yogurt with chia seeds. Good stuff. Also, Bragg’s apple cider vinegar: 2 tsp mixed with 4 oz cold water & a drop of honey 3x daily will help detox you (with other perks such as no more acid reflux, no more restless leg syndrome, healthier pH levels…the list goes on). Veggies, fish, fruit & nuts are a dieter’s best friend in the end.
      Hope this helps!

  23. Benessere says:

    Is it true that the cold weather helps to prevent the problem?

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