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Exercises and Other Natural Ways to Get Rid of Double Chin

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Exercises and Other Natural Ways to Get Rid of Double Chin

A double chin often occurs when fat builds up in the area under the chin (called the submental area). However, it’s not only submental fat that can cause a double chin. Aging and loss of muscle tone under the chin can cause the skin under the chin to sag. A double chin can make you self-conscious especially when you look at yourself in photographs or in the mirror.

Because the extra layer of fatty tissue under the skin is associated with weight gain, usually, losing weight is the best natural way to eliminate a double chin by losing chin and neck fat. Some people have also found double chin exercises helpful in toning up the muscles under the chin area. These exercises for double chin can also help skin under the chin stop sagging.


The common medical 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 the following ways to help you lose a double chin naturally. These natural methods can help to strengthen your chin muscles and get rid of fat under your chin.

What Causes a Double Chin

A double chin can affect people of all ages. You get a double chin when fatty tissue builds up in your submental area, or under the chin area, and gives your face a fuller appearance. The excess fat in your chin and neck tends to sag and can stretch the skin to leave you with a double chin. Sometimes, after losing a lot of fat around the face, you may left with sagging skin under your chin.

Although weight gain and aging are often associated with sagging under chin skin, hereditary factors are also associated with a double chin. So, some people are predisposed to developing a double chin than others.

Also, as we age, the skin around the face and under the chin loses some of its elasticity and starts to sag.

A double chin can also look larger if you wear clothing with tight collars. These can put extra pressure on the area around your neck and push up the skin under your chin.


Exercises to Get Rid of a Double Chin

Fullness under the chin or sagging skin can be quite upsetting. Some people resort to surgery or injections to get rid of a double chin. However, there are many natural ways for reducing your double chin. For example, you can try the following simple exercises for improving the appearance of your face to help you get rid of a double chin.

To get best results and help get rid of sagging skin under your chin, these double chin exercises should be performed daily to help tighten, tone and build up the platysma muscle. The platysma muscle runs down from your jaw along your neck.

Before we look at the role that dieting plays in getting rid of the fatty tissue under your chin, let’s look at some easy double chin exercises.

1. Open your mouth

One of the easiest ways to tone up the muscles around your chin is to open your mouth as wide as you can. This targets the platysma muscle and helps to improve the appearance of a sagging chin.

Here are the steps to perform this double chin exercise:

  1. Open your mouth as wide as you can.
  2. Stick out your tongue as far as you can.
  3. Try to touch your chin with your tongue.
  4. Count to 10 and repeat 10 times.
  5. Repeat this exercise for a double chin 2 times a day to help tighten your neck muscles and keep them toned to prevent sagging.

2. Hanging head

The second effective way to exercise your chin muscles is to hang your head over the edge of a bed or sofa. This double chin exercise also helps to tone your platysma muscle and strengthen it.

You should do the following steps to tone your under-chin area:

  1. Lie on a bed or sofa and hang your head over the edge.
  2. Lift your chin towards your chest to work the neck muscles.
  3. Hold while counting to 10 and repeat 10 times and relax.

It is best to do this chin exercise slowly without any jerking motions.

3. Chin lifts

To strengthen and tighten the muscles in your face and neck, try some chin lifts. This exercise can be effective to not only tighten sagging skin under the chin, but also help tone your facial muscles.

Here are the steps to carry out chin lifts and tone the muscles on your face:

  1. Stand with your back and neck straight.
  2. Raise your chin toward the ceiling and purse your lips as tight as you can.
  3. Hold the “kissing lips” position for a count of 10 and relax your muscles.
  4. Repeat 10 times twice a day to help get rid of a double chin that has formed after weight loss.

4. Roll you neck

Rolling your neck is a great way to tone your muscles under your chin and relax at the same time. Neck rolls are great exercises for your muscles in the area under your chin, face, jaw and neck. You can also do theses double chin exercises at home, in the office, while seated or standing.

Follow these steps to tone your facial muscles with neck rolls:

  1. Slowly and carefully turn your head to the side so that your chin is parallel to your shoulder.
  2. Make sure that your eyes are looking off to the side.
  3. Slowly roll your head downward then up to the other side.
  4. Repeat the neck roll 10 times and do the exercise 2 times a day to help tighten sagging skin under your chin.

5. Platysma exercise

You can also target the platysma muscle that runs from your jaw down your neck. The platysma exercise can help exercise the area under your chin to tighten up sagging skin and tone your neck muscles.

This is what you should do to use this double chin exercise to help tone your submental area under your chin:

  • Stand with your neck erect.
  • Pull your lips up over your teeth to tighten the tendons in your jaw.
  • Turn the corners of your mouth downward as if you were frowning.
  • Hold the position for a count of 10, relax and repeat 10 times.

6. Tennis ball double chin exercise

Another great and easy way to tone up the tissue under your chin and help reduce the appearance of a double chin is to exercise with a tennis ball.

This is what you should do to help get rid of a double chin:

  1. Place a tennis ball against your throat and hold it there with your chin.
  2. Press your chin as tightly against the ball as possible and release slightly.
  3. Repeat 10 times.
  4. Do the tennis ball exercise for a double chin twice a day to help keep your under-chin area toned and slim.

Lose Your Double Chin with Weight Loss

To get rid of fat that is accumulating under your chin, you should make some lifestyle choices to lose weight. Usually, when you lose body fat, fat around your face is often the first to go. So, you should be able to quickly lose a double chin and get rid of unsightly neck rolls when you start losing weight.

In order to reduce the fullness under your chin and get rid of accumulated fatty chin tissue you’ll need to burn more calories than you consume.

Here are some great ways to lose a double chin and excess pounds at the same time:


Consume less saturated fats and refined sugars

Too much unhealthy fats in your diet clog your arteries and cause excess fat to build up under your chin, in your face, around your belly, and on your thighs.

Increase fiber intake and eat more green leafy vegetables

You can help to burn fat from your chin by eating more fiber. Fiber also helps to keep you feeling fuller for longer and curbs cravings and snacking. You will soon notice that you lose the extra layer of fat from your double chin.

Boost weight loss with superfoods

Help to get rid of the fat under your chin by incorporating probiotics to help with digestion, berries to boost your immune system, and drinking green tea to help lose weight.

Exercise to get rid of a double chin

Cardiovascular exercises like cycling, running, and swimming are great ways to lose a double chin fast. Exercising will also boost your metabolism, which will also help lose weight faster.

Apart from using diet and exercise to lose excess fat from under your chin and your waistline, there are some other excellent life hacks for weight control. For example, you can make some simple tweaks to help slim your face and lose weight quickly. Or, you can try my 9 secrets of losing weight without dieting to get rid of face fat.

Remember, that if your double chin is the result of carrying around too much body fat, it will take patience to achieve the desired results. However, you will not only feel more self-confident because you no longer have a double chin, but you will feel healthier as well.


Other Ways to Get Rid of a Double Chin

Because a double chin is often the result of weight gain, you should try to lose weight from your body to reduce the fatty layer of tissue under your chin. It could also be that you have a puffy face which adds to the appearance of a double chin.

Unfortunately, it is not possible to target weight loss from a specific part of your body. However, there are some specific ways to lose weight and prevent your body retaining too much fluid. As well as helping you get rid of a double chin, these easy steps will also help to improve your general health.

Drink plenty of fluids

Drinking plenty of fluids can help to get rid of a double chin by helping you lose weight naturally and prevent water retention.

Dr. Brunilda Nazario on WebMD recommends drinking plenty of water to assist with weight loss. Dr. Nazario says that water helps to boost metabolism and helps the body work more efficiently. Drinking a glass of water before a meal will help you feel fuller and eat less.1

If water retention is causing you to have a puffy face and a double chin, then drinking plenty of water can help to reduce water retention. The Journal of the American Society of Nephrology reported that drinking enough fluid helps to prevent a buildup of toxins in the body and flush out the kidneys.2

Drinking plenty of water every day will help you avoid the damaging effects of dehydration. You can tell if you need to improve your fluid intake by checking the color of your urine.

Reduce salt

Reducing salt in your diet can help to reduce the appearance of a double chin and puffy face. Cutting out excess salt from your food will also lower your risk of developing cardiovascular diseases.

The journal Clinical and Experimental Hypertension found that reducing dietary sodium prevents the body from storing excess fluid. This will help to reduce puffiness around your face and prevent swollen ankles and hands.3

Cut out sugar and reduce simple carbohydrates

Cutting out sugar and reducing your simple carbohydrate intake will help to reduce your double chin by helping you lose neck and chin fat.

Dr. Rob Hicks on WebMD says that any sugar that the body doesn’t use gets stored as body fat. Also, reducing the amount of simple carbohydrate intake will make the body burn more fat and leads to weight loss.4

So, significantly reducing your sugar and carb intake will help you get rid of your double chin and also help to shed excess pounds from your waist.

It’s especially important to reduce you sugar intake if you notice these signs of consuming too much sugar. There are many effective ways to reduce your sugar intake.

Avoid excess alcohol

Alcohol is high in calories and drinking too much alcohol will contribute to a buildup of fat under your chin and around your neck. Too much alcohol can also damage your liver and kidney function which will lead to water retention and a puffy face.5

Dr. Laura Martin on WebMD commented on a study about the relationship of alcohol and weight. The study found that people who drank more than 4 drinks a day were more likely to be overweight or obese.6

Read these related articles:

Article Sources
  1. WebMD. Water and weight.
  2. J Am Soc Nephrol. 2008 Jun;19(6):1041-3.
  3. Clin Exp Hypertens A. 1987;9(7):1243-58.
  4. WebMD. Carbohydrates.
  5. NIAAA. Alcohol’s impact on kidney function.
  6. WebMD. Moderate drinking linked to weight control.
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40 Responses to Exercises and Other Natural Ways to Get Rid of Double Chin

  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. Sebastijan Veselic says:

    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. Victoria Moreno says:

    Thanks for sharing this 😉

  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. 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.

  8. 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.

  9. Debbie Wilson says:

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

  10. 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.

    • Jenny says:

      I have seen other references that claim that two main muscles (the sternocleidomastoid and platysma) make up your neck, and toning them can help pull the overlaying skin tighter for a younger, healthier look (such as I guess people will need to try for themselves, unless they want the fast way – liposuction.

    • playitforme says:

      Wow!! What an arrogant and ignorant person you are. This is not about “spot fat reducing or “burning fat in a particular area”. This is about toning specific muscles/muscle groups. And yes – it DOES work!!!

  11. Adrian says:

    There needs to be a youtube montage of people doing these somewhere. 😉

  12. 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.

  13. Babara Laurie says:

    Yey! Exercises for chin reduction. I agree with youtube vid for this type of exercise. 🙂

  14. Stephanie says:

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

  15. 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

  16. 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 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!

  17. Anne Keding says:

    Thankyou for your comprehensive reccomendations, and they look to me are the most detailed.
    As a junior senior (age 65) I appreciate the time and attention to detail in the recommendations, and now will venture forth to trim this chin.



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