Exercise to lose neck fat

You can get your neck in shape and lose the double chin with continuous training and the proper diet. Learn how to exercise to lose neck and chin fat.

What causes neck fat?

Several factors cause a buildup of fat around the neck. Having a proper understanding of these factors will help you find ways to reduce the fat around your neck.


Your once tight, glowing skin begins to lose elasticity as you age, making your skin look flabby and looks like a double chin.


If relatives have a double chin or skin with little elasticity, there is a good chance that you have it too.


Obesity may not directly affect the fat around the neck, but it contributes. Eating junk food, little or no exercise, obesity, and an unhealthy lifestyle can cause neck fat and a double chin.


Posture is crucial for the muscles in your body. If you do not maintain a correct position, it weakens the neck and chin muscles.

Practical exercises to reduce neck fat

Here are some simple and best exercises to quickly reduce neck fat with step-by-step procedures to understand each activity. Let’s take a look at them.

Blowing air

Blowing air is one way to lose fat around the neck. It works the muscles of the cheeks and neck area. It targets your cheeks, and your chin gives you a slimmer look.

  • Sit with your spine upright on a chair with a low back.
  • Push your head back as far as possible so that your face is facing the ceiling.
  • Keep your lips together and blow air out of your mouth.
  • Continue for about 10 to 20 seconds.
  • Hold the neck in that position and release it slowly.
  • Do this exercise two to three times or as many times as you want.

Fish face

If you want to tone your cheek and chin muscles effectively, the fish’s face is your training. It stretches your cheek muscles and significantly reduces slackness in the neck area.

  • Stand or sit comfortably.
  • Now suck air into the cheeks and lips, and make a shape like a fish mouth.
  • Try to hold that pose for at least 5 seconds.
  • You will feel the burning in your cheeks and jaws when you do.
  • Repeat it as much as you can.

Chewing gum

What if we tell you that chewing gum can reduce fat in your neck? Yes, chewing gum can get rid of the double chin in many ways. And chewing gum is like a workout for the facial muscles, especially the jaw. Chewing gum makes you feel better with the food you eat and does not allow you to give in to cravings.

Ball practice

Add a tool or device to your workout routine to make it more interesting. Have a small ball that is easy to squeeze and have fun while losing fat around your neck.

  • The exercise is best when we do it in a sitting position.
  • Sit upright and stay relaxed.
  • Now place the ball under your chin.
  • Slowly push your chin down and push the ball from the opposite direction.
  • Repeat 20 to 30 times per session.

Neck slider

You can do neck slides in a forward-backward motion and towards the sides. It reduces tension in your muscles, and thus neck exercises are more effective. Regular performance of these will also make the neck in shape.


  • Stand upright or sit comfortably on a low back chair with your legs apart.
  • Push the neck to the left without moving the shoulder, hold it for 5 seconds, and return to normal.
  • Now push the neck to the right, hold it for 5 seconds, and back to the middle.
  • Repeat on both sides of the neck at least 20-30 times.


  • Stand or sit in a comfortable position.
  • Take a deep breath and push your neck towards the front, pushing your jaw to the maximum.
  • Hold for 5 seconds and push back without lowering your jaw.
  • Repeat 20 times.

Related articles:

Good cardio workouts for weight loss

Best cardio for women’s weight loss


About the author


Add comment