How to Get Rid of Your Double Chin – 7 Exercises

· February 21, 2016
If you don't want to get surgery to take care of that double chin, you can reduce it naturally thanks to exercises that will strengthen the muscles of the neck and face.

Let’s look how to get rid of your double chin. It may be a relatively small area of the body, but that doesn’t stop it from being important both aesthetically and medically. The accumulation of fat in this area of the body is unsightly and can also be a sign of cardiometabolic risks.

Luckily there’s a solution that doesn’t involve any type of surgery to get rid of your double chin. If you’re overweight, lose a few pounds or try exercising to strengthen your neck and face muscles. Below, we’ll show you a routine to get rid of your double chin.

Tongue press

First, start by sitting with your back completely straight and your shoulders relaxed. Extend your neck (turn your head up as if you were trying to look at the ceiling). Once in this position, press your tongue against the roof of the mouth while you bend your head (trying to touch your chin to your chest). Do it while keeping your tongue pressed against the roof of the mouth. Relax the tongue and return to the starting position. Do 20 repetitions of this exercise each day.

Pout and tilt to get rid of your double chin

kiss

This exercise can be done sitting down or standing up. Draw in your lips as far as possible (making a pouting gesture and contracting your neck). Then, while still contracting the muscles of the neck, bend your head to bring your chin towards the chest.

Do this exercise without arching your back or shrugging your shoulders. Finish by returning to the starting position. Do around 20 repetitions each day.

The “O”

Just like with the previous exercises, this exercise should be performed with a straight back and relaxed shoulders. Extend your neck backwards and close the lips to form an “O”.

Hold your lips in this position while keeping your neck extended for approximately 20 seconds. Return to the starting position and do 10 repetitions daily.

Kiss the ceiling

Another great exercise to get rid of your double chin. This time, you’ll need to be standing with your shoulders completely relaxed. Then, extend your neck (turning the head up to look at the ceiling).

Now pucker your lips, as if you were trying to kiss the ceiling. Try to extend your lips as far as possible while feeling the muscles of your neck and chin harden. Try to hold your lips in this position for at least 5 seconds, then return to the starting position. Do around 15 repetitions of this exercise daily.

Neck rotations

neck-rotations

Neck rotations can be done sitting or standing. Try to straighten the spinal column as much as possible, and then move the chin from one shoulder to the other. Do a semicircle when moving from one shoulder to the next, passing over the chest. The shoulders should be relaxed the entire time. Do 10 repetitions daily.

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To the sides

This exercise should be performed in the following position: sit on the floor, place one hand on the floor as support, 6 inches from the hip. Now, with your left hand on top of your head, rest your right ear on your shoulder while pressing lightly with your hand. Hold this position for 10 seconds then switch sides. Perform three repetitions daily.

The vowel game

vowel-exercise

Starting in a standing position with the spine totally straight, start repeating the vowels slowly and clearly with your mouth wide open. Repeat this exercise as often as possible.

Read more about getting rid of your double chin: 5 Exercises and Home Remedies to Get Rid of Your Double Chin

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Ylinen, J., Takala, E. P., Nykänen, M., Häkkinen, A., Mälkiä, E., Pohjolainen, T., … Airaksinen, O. (2003). Active Neck Muscle Training in the Treatment of Chronic Neck Pain in Women: A Randomized Controlled Trial. Journal of the American Medical Association. https://doi.org/10.1001/jama.289.19.2509