Say Goodbye to Double Chin: 8 Effective Double Chin Exercises

Are you troubled by the appearance of a double chin? You’re not alone. Many people struggle with excess fat under the chin, which can be caused by various factors. Fortunately, there are effective exercises you can incorporate into your routine to target and reduce double chin. In this article, we’ll explore 8 double chin exercises that can help you achieve a more defined jawline and regain your confidence.

Why double chin occur?

Double chin occurs when excess fat accumulates under the chin and around the neck area. This can be caused by various factors such as weight gain, genetics, aging, or poor posture. Additionally, a lack of muscle tone in the chin and neck area can contribute to the appearance of a double chin.

Can I reduce my double chin naturally?

Yes, double chin can be reduced naturally through various methods such as regular exercise targeting the muscles in the chin and neck area, maintaining a healthy diet to manage weight and reduce overall body fat, improving posture to prevent sagging skin under the chin, and staying hydrated to promote skin elasticity. Additionally, lifestyle changes such as quitting smoking and reducing alcohol consumption can also contribute to reducing double chin naturally. While results may vary for each individual, consistent efforts towards a healthy lifestyle can help minimize the appearance of double chin over time.

8 Double chin exercies

Neck Stretches:

Neck stretches are beneficial for relieving tension and stiffness in the neck muscles, which can contribute to the appearance of a double chin. Incorporating neck stretches into your daily routine can help improve neck flexibility and posture, ultimately reducing the prominence of a double chin over time.

1. Sit or stand with your back straight and shoulders relaxed.
2. Slowly tilt your head to one side, bringing your ear towards your shoulder.
3. Hold the stretch for 15-30 seconds, feeling a gentle stretch along the side of your neck.
4. Repeat the stretch on the opposite side, tilting your head in the opposite direction.
5. You can also perform a forward neck stretch by gently lowering your chin towards your chest, feeling a stretch along the back of your neck.
6. Hold each stretch for 15-30 seconds and repeat as needed to relieve tension in the neck muscles.

Chin Lifts:

Chin lifts are effective for toning the muscles in the chin and neck area, helping to reduce the appearance of a double chin and promoting a more defined jawline.

1. Sit or stand with your back straight and shoulders relaxed.
2. Tilt your head back, looking up towards the ceiling.
3. Keep your lips closed but relaxed.
4. Feel a stretch in the muscles under your chin and in the front of your neck.
5. Hold this position for a few seconds, then slowly return to the starting position.
6. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Jaw Jut:

Jaw juts are an effective exercise for targeting the muscles in the lower jaw and neck area, which can help improve jawline definition and reduce the appearance of a double chin.

1. Sit or stand with your back straight and shoulders relaxed.
2. Tilt your head back slightly.
3. Push your lower jaw forward until you feel a stretch in the muscles under your chin.
4. Hold the position for a few seconds, then slowly return to the starting position.
5. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Tongue Press:

Tongue press exercise helps strengthen the muscles in the chin and neck area, contributing to reducing the appearance of a double chin when performed regularly.

1. Sit or stand with your back straight and shoulders relaxed.
2. Close your mouth and press your tongue against the roof of your mouth as firmly as possible.
3. Hold this position for 5-10 seconds, then release.
4. Repeat the exercise for 10-15 repetitions per set.

Fish Face:

The Fish Face exercise targets the muscles in your cheeks and can help tone and firm the area, reducing the appearance of a double chin over time.

1. Sit or stand with your back straight and shoulders relaxed.
2. Pucker your lips together, making an exaggerated fish-like face.
3. Hold this position for a few seconds, feeling the muscles in your cheeks and jaw engage.
4. Relax your face and return to the starting position.
5. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Platysma Exercise:

Source:Quora

Platysma exercises target the platysma muscle, which runs from the jawline down to the collarbone. Strengthening this muscle can help improve the appearance of the neck and jawline, reducing the appearance of a double chin.

1. Sit or stand with your back straight and shoulders relaxed.
2. Begin by tilting your head back slightly.
3. Tighten the muscles in your neck and jaw, as if you were trying to push your lower jaw forward.
4. Hold this contraction for a few seconds, then relax.
5. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Neck Rolls:

Neck rolls help to stretch and strengthen the muscles in the neck and can aid in reducing tension and promoting better posture. Perform several repetitions in each direction for best results.

1. Sit or stand with your back straight and shoulders relaxed.
2. Slowly tilt your head to one side, bringing your ear towards your shoulder.
3. Gently roll your head forward, bringing your chin towards your chest.
4. Continue the motion by rolling your head to the opposite side, bringing your other ear towards your other shoulder.
5. Finally, roll your head back to the starting position.
6. Repeat the motion in the opposite direction, starting with the other side.

Chin Tucks:

Chin tucks are an effective exercise for strengthening the muscles in the front of the neck and can help reduce the appearance of a double chin over time.

1. Sit or stand with your back straight and shoulders relaxed.
2. Gently tuck your chin towards your chest, keeping your head level.
3. Hold the position for a few seconds, then slowly return to the starting position.
4. Repeat the exercise several times, aiming for 10-15 repetitions per set.

Read more: 5 Best Exercises To Get Strong Defined Jawline

Are there any treatments for double chin removal?

Yes, there are several treatments available for double chin removal, ranging from non-invasive procedures to surgical options. Some of the most common treatments include:

1. Kybella (deoxycholic acid) injections: Kybella is an FDA-approved injectable treatment that can effectively reduce submental fat, the fat beneath the chin. It works by destroying fat cells, leading to a noticeable reduction in the appearance of a double chin.
2. CoolSculpting (cryolipolysis): CoolSculpting is a non-invasive procedure that uses controlled cooling to freeze and eliminate fat cells. It can be used to target and reduce stubborn fat deposits, including those responsible for a double chin.
3. Liposuction: Liposuction is a surgical procedure that involves the removal of excess fat through suction. It can be performed on the chin and neck area to remove submental fat and redefine the jawline.
4. Neck lift surgery: For individuals with excess skin and sagging tissues contributing to the appearance of a double chin, a neck lift surgery may be recommended. This surgical procedure involves tightening the skin and underlying muscles of the neck to create a smoother, more defined jawline.
5. Ultherapy: Ultherapy is a non-invasive treatment that uses ultrasound energy to stimulate collagen production and tighten the skin. It can be used to improve the appearance of sagging skin and mild to moderate skin laxity in the neck area.

It’s essential to consult with a qualified healthcare professional to determine the most suitable treatment option based on individual goals, preferences, and medical history.

Can chewing gum help reduce double chin?

Chewing gum has been suggested to enhance chewing and swallowing functions, as indicated by findings from a 2018 research study. However, contrary to popular belief, it does not contribute to the development of a more defined jawline. A separate study conducted in 2019 revealed that chewing gum primarily strengthens muscles in the tongue and cheeks, rather than impacting the jawline’s appearance.

Conclusion

Incorporating these 8 double chin exercises into your daily routine can help strengthen and tone the muscles in your chin and neck, leading to a more defined jawline and reduced double chin. Remember to perform these exercises consistently and combine them with a healthy diet and lifestyle for the best results. Say goodbye to your double chin and hello to a more confident you!

References:

1. Mayo Clinic. https://www.mayoclinic.org/
2. Healthline. https://www.healthline.com/
3. Harvard Health Publishing. https://www.health.harvard.edu/
4. American Council on Exercise. https://www.acefitness.org/