Top 10 Effective Exercises For Neck Fat

For different reasons, the fat gets stored in our neck region or under the chin and is known as neck fat, double chin, or submental fat.

In such a situation, your face looks older than your actual age, which is not the reality. But there are many successful ways to solve this problem, and among them, I have listed 10 sufficient exercises for neck fat removal.

By Canva design 

Well, we all love our face, take care of it, and make it up in front of the mirror. So there is no doubt each of us wants to have an attractive and curvy face. But bulgy neck fat reduces our confidence level.

This unpleasing problem can happen to both men and women. An overweight person may be affected by a double chin, but it may not be that every person affected by neck fat has obesity. A fatty neck can be caused by many factors, and weight gain is one of the most common factors. 

Let's see the four most common factors of submental fat.

Some common causes of neck fat

Neck fat due to obesity

A lower amount of physical activity can cause obesity even if you are on a healthy diet. 

If you are gaining weight, there is a higher chance of a fat neck. While you intake high calories without exercise, your body slowly stores extra fats.

Which causes bulging skin around your whole body, including your face.

Aging may cause a fatty neck

Our neck has platysma muscles that lie side by side.   As we age, the muscles lose their elasticity and get sag. 

So it creates extra space and forms loose skin. In that free space, the excess fat gets stored gradually.

Due to the accumulation of fat, the sagging skin under the chin and jaw appears bulgy.

Genetics can cause the fat in the neck

Genetics may cause submental fat. If your ancestors have neck fat, and now you are dealing with it. Then your problem may be genetic.

Even a young person who is not overweight and has a good diet can be affected by double chins, just by genetic issues.

Unhealthy Diet 

Foods that contain high amounts of calories, fat, and sugar make the diet unhealthy.

As you know, a diet with unbalanced nutrients can harm you in many ways.

Similarly, an unhealthy diet leads to weight gain, which directly causes fat under your neck.

Exercises For Neck fat Removal 

• Jaw uplift
• Fish face toward the sky 
• chewing exercise
• Ball under the neck
• Lifted jaw opening & closing
• Neck semi-circle (looking down)
• Neck semi-circle (looking up)
• The side facing jaw open & close
• Total neck rotation
• Massage on the neck

1. Jaw lift 

This neck exercise is an excellent exercise for neck fat. It ultimately impacts your front neck muscles and regulates blood circulation in that portion, Which simply causes your double chin fat reduction.

It also helps to remove wrinkles and looseness on the neck skin.

Steps to do it

1. Sit on the floor or on a chair or Stand
2. Keep your spine straight and loose shoulders
3. Lift your jaw and look toward the ceiling(Inhale)
4. Try to stay in this position for 10 secs
5. Now gently return to the first position(Exhale)
6. Do 3 sets of 20 reps

2. Fish face towards the sky

This is a beautiful and targeted exercise for your face, jaw, and double chin region. This exercise can be performed by stretching your neck toward the sky or without moving the neck.

This exercise helps to shape your jaw, burns extra fat on chick, and works on neck fat.

Image by Canva 

Steps to do it

1. Take the first position 
2. Keep your body straight 
3. Try to breathe slowly as possible 
4. Lift your face and look toward the sky 
5. Make your face like a fish by sucking the air 
6. Try to stay in this pose for 10-15 secs
7. Then come to the first pose and try 5 sets of 5reps

3. Chewing exercise

This exercise can be done with or without chewing gum. You can also do this exercise with your mouth full of air by closing your lips tightly.

Chewing gum can be a good habit for the muscles in your mouth.

You can do this chewing gum activity without the feeling of any exercise. There is no need for any specific time and place to do this exercise, so you can try it according to your favorable circumstances.

Both chewing exercises effectively help to refine your face and reduce neck fat.

Steps to do the air exercise

1. Take the position with a straightened spine
2. Now inhale and fill your mouth with air
3. Make chewing movement in your mouth
4. Slightly stretch your jaw upward for more impact
5. Try to do this neck exercise for 10-15 secs
6. Do 3sets of 5reps

4. Ball under the neck

The ''ball under the neck'' is a comforting and impacting exercise for back neck fat and submental fat. Here you just need a spongy ball to perform this double chin exercise. 

This workout quickly regulates blood circulation in your double chin and back neck area. Which burns back neck fat and chin fat. And after a specific period, it gives you a toned shape under the chin.

Image by Canva and magic poser

Steps to do it

1. Gently take the first position with a straight spine
2. Put the ball under the chin 
3. Gently press the ball by stretching down your head
4. Now release the ball gently 
5. Try to do this exercise for 5 sets of 20reps

5. Lifted jaw opening & closing

This excellent exercise is an upgraded form of ''Jaw lift''. Here stretched muscles are again stretched due to the mouth opening and closing. So impact on the chin and jaw muscles is increased. 

This stretching exercise is also the most effective for sagging skin and flabby neck.

Image credit to the yoga institute 

Steps to perform 

1. First, sit in a comfortable position with a straight body
2. Lift your jaw slowly toward the ceiling
3. Try to open and close your jaw at a moderate speed
4. Do 6 sets of 25reps

6. Neck semi-circle looking down 

The downward neck semi-circle is an excellent stretching exercise for neck fat. Here the front and back side muscles are compressed and stretched, which helps to boost the blood circulation around your neck area. 

Image by magic poser 

Steps to do 

1. Sit in a comfortable position
2. Keep your spine straight
3. Stretch your head down
4. Slowly move your neck toward left  
5. Now move towards the right
6. Again come to the left side 
7. Do 5 sets of 20reps 

7. Semi-circle towards up

This exercise is the opposite of no-six; you just have to move your neck upward. Here your frontier neck muscles get stretched, and your back neck muscles get pressed. So it is a helpful exercise for both your neck hump as well as fat under the chin.

Image by magic poser 

Step to do 

1. Gently take a comfortable position
2. Make your back straight
3. Slowly stretch your neck upward
4. Now move your head leftward
5. Then from left to right side
6. And now, come to the left side
7. Do this exercise for 5 sets of 20reps

8. Side-facing jaw open & close 

This is also an effective working exercise to defeat the submental fat. It is a simple activity, Where you just need to move your face from one side to another side with jaw opening and closing action. 

With this stretching movement, the unnecessary fat accumulated on both sides of the neck, jawline, and chin starts burning slowly. And it gradually tightens loose and wrinkled skin over time.

Steps to do it

1. Have a comfortable position 
2. Keep the spine straight
3. First, turn your face toward the left side
4. Make an opening and closing motion of the jaw five-times
5. Repeat the same thing after turning to the right side
6. Do it for 5 sets of 15reps

9. Full neck rotation

Neck rotation is a dynamic exercise for a strong neck. It specifically affects your neck muscles and cervical spine.

This easy neck exercise can help you reduce and prevent neck strain. It can also help you relieve tension and stiffness.

Image by magic poser 

Steps to do it

1.  Sit comfortably with a straight spine
2. Slowly rotate your neck clockwise with a gentle breathing
3.  Five repetitions in a clockwise rotation
4. Now, spin your neck anticlockwise direction
5. Five repetitions in an anticlockwise rotation
6. Do 5 sets of 5reps

10. Massage the neck

First of all, massage is a very soothing and relaxing activity. Massaging the neck and surrounding areas like; Jowls and jawline can be beneficial in many ways. Regular massage improves blood circulation and reduces numerous problems like moderate neck pain, swelling, headache, etc.

Steps to do it

1. First, have a comfortable position
2. Straighten your backbone
3. Relax your shoulders
4. Breathe slowly
5. Do rubbing, squeezing, slapping, skin pinching, etc.
6. Here are no sets or reps to do, so do it for 5mins or more...

Finalizing

Doing neck exercises for neck fat will not only solve your double chin problem but also strengthens your neck muscles, lower your stress level, boost blood circulation to the brain, shape your facial appearance, tighten your loose skin by burning fat cells, etc. 

And it's totally up to you how much time you give? And the continuation of regular exercise. So if you follow these essential points, there is no doubt about the excellent results.

Thank you, and wish you all the best