Say Goodbye to a Double Chin with these Exercises

25 September, 2020
The appearance of a double chin may be due to genetics or aging. The good news is you can reduce its appearance via exercises.

A double chin, rather unsightly for many people, is the result of the accumulation of fat in the neck. The good news is you can reduce its appearance through a simple exercise routine. While it’s true that this claim has no scientific basis, the experience of people around the world does support its effectiveness.

Causes of a double chin

The accumulation of fat under the chin (colloquially referred to as double chin) happens for various reasons. Aging is the main one as the skin becomes thinner and loses elasticity. However, there are many other reasons such as extra weight, physical constitution, and bone structure. The latter means you don’t necessarily have to be overweight to have a double chin.

As with other health and aesthetic problems, there are other factors that promote its appearance, such as smoking, poor diet, lack of exercise, etc.

The treatments to address a double chin vary from person to person. Thus, a mentoplasty or facelifts aren’t the only options.

The most popular advice to reduce a double chin is through the practice of specific exercises. This is also recommended as a method to prevent a double chin.

As you can see, losing weight isn’t enough to eliminate fat from the neck and other areas of the body. You must work out to tone it.

Exercises to reduce a double chin

Next, we’ll tell you what the exercises are that could help reduce a double chin.

Kissing exercise

This first exercise to eliminate the double chin involves extending your neck while gently pulling your head back. In addition, one can just look up to get a better posture.

  • Purse your lips as if you were going to kiss someone. Then, pout as much as you can until the muscles of the neck and chin are tight
  • Finally, hold this position for about 15 seconds and repeat it every day

Tongue out

This exercise is very simple. You only need to stick out your tongue as much as possible:

  • Try to maintain this position also for about 15 seconds
  • Do ten repetitions daily for this exercise to be effective

Discover: Seven Most Effective Exercises to Reduce a Double Chin

Neck rotation

A woman stretching her neck.
Stretching not only promotes back health but also tones the skin around the neck.

To do this exercise, lift your chin and rotate your neck from side to side. You’re trying to do a semicircle here, so move your head from one shoulder to another.

Vowel exercise

This is another very simple exercise. To begin, stand upright with your back completely straight. Then, open your mouth as much as you can and begin to say the vowels, slowly and very pronounced.

Repeat this exercise as often as you can throughout the day.

Chin lift

As in the previous exercise, this one must also be done in a standing position and with a straight back. Afterward, look at the ceiling by gradually raising your chin and maintaining the position for about 10 seconds. You’ll feel the effort and tension in the muscles under your jaw as you do so.

Repeat the exercise about 10 times a day for effective results.

Tongue movements

This exercise is also very simple and particularly discreet. Thus, you can do it at any time of the day without worrying about whether you have an audience or not.

To do it, simply move your tongue in circles, trying to reach the lower and upper palate.

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Pouting can reduce the appearance of a double chin

This exercise to reduce double chin is quite similar to the kissing one we mentioned above.

  • To do it, simply do an inverse smile, similar to the pouting of a toddler
  • You’ll be able to work the neck muscles and notice the tension with this practice, especially on the sides

Chewing gum

A woman with chewing gum.

Finally, another simple thing you can do at any time of the day is to chew gum. Try the sugar-free kind to avoid cavities.

  • As you chew gum, you’ll move the jaw up and down and work the neck muscles, this can help reduce a double chin

Start practicing these exercises to reduce a double chin

As you can see, practicing these exercises can help you improve your image. Do keep in mind there’s no scientific proof of the effectiveness of these exercises and that this advice is merely anecdotal. Thus, keep in mind that, in addition to including these exercises in your routine, you must maintain healthy lifestyle habits and follow your doctor’s advice.

Finally, it’s important that you adopt a healthy lifestyle as this is essential to maintaining your optimal weight. Don’t forget excess weight is conducive to a double chin.

Thanks for reading.

  • Food and Drug Administration. (2015). FDA approves treatment for fat below the chin [Press release].
    wayback.archive-it.org/7993/20170406032049/https://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm444978.htm
  • Health risks of being overweight. (2015).
    niddk.nih.gov/health-information/health-topics/weight-control/health_risks_being_overweight/Pages/health-risks-being-overweight.aspx
  • Maruhashi, T., Kihara, Y., & Higashi, Y. (2017). Exercise. In Therapeutic Angiogenesis. https://doi.org/10.1007/978-981-10-2744-4_15