7 Tested Exercises That Can Help Get Rid of Neck Fat

Do you want to Get Rid Of Neck Fat? A double chin or neck fat is usually associated with weight gain but if you have one, you don’t necessarily need to be overweight. It could be hereditary. But that doesn’t mean you cannot get rid of it.


Gaining some extra pounds is usually first shown on our faces. The truth is that neck and face fat are not only affected by our weight gain.

Our sleeping position and bad posture when we are in the office are also risk factors for the double chin that we all try to hide in our selfies.

Exercises To Get Rid of Neck Fat

Double chin or neck fat shouldn’t be a reason for you to lose your confidence. It also isn’t that difficult to get rid of them, make yourself look younger, and have a prominent jawline.

We’re not talking about neck lift procedures or neck liposuction, too. We’re talking about solutions that are easier to do and much, much, more affordable than expensive surgeries.

Here they are:

1. Head Rotations

This exercise is pretty much a warm-up of all the other things we’ll be putting on this list. A warm-up is also essential, so you don’t injure your neck and shock your muscles from all the exercise you’ll be doing.

Head rotations are pretty much what their name implies. Very gently, you rotate your head clockwise for sixteen counts and then rotate it counterclockwise for another sixteen counts.

2. Ceiling Whistles

To do this, you have to sit straight and relax your shoulders. You then look up at the ceiling and whistle. If you don’t know how to whistle, it shouldn’t be a problem as you can pretend you’re whistling and blow soft air into the ceiling.

However, you should remember that your lips should cause a contraction on the sides of your neck. Do this for about ten seconds daily.

3. Jaw Jut

After whistling or blowing soft air into the ceiling, push your lower jaw so that you can stretch the skin under your chin. Hold that for ten seconds, then relax your jaw and return to your relaxed sitting position.

You can also choose to rest from the previous exercise before proceeding to this one, so you don’t strain your neck and get a stiff neck.

4. Neck Stretch

get rid of neck fat

This exercise doesn’t differ much from the previous two we’ve mentioned as it still involves tilting your head back and looking at the ceiling.

The addition to this exercise is to push your tongue towards your mouth’s roof. Like all exercises, this should also be done for ten seconds.

5. Ball Exercise

No, we’re not talking about you having to go outside, find a court, dribble a ball and shoot some hoops. This exercise doesn’t require you to stand up and go out.

You have to stay inside of your home and find a comfortable seating position. You will only need a ball that’s about nine to ten inches.  If you don’t have that, you can also use a smaller ball such as a tennis ball.

You then press the ball against your chin so that it squeezes the ball and pushes back all that excess skin. Repeat this exercise daily for about twenty seconds.

6. Tongue Stretch

You may be thinking, “Haven’t we done this before with the neck stretch?” Nope. This is different. You lift your head again and look at the ceiling and then try and reach your nose using your tongue.

The tongue and throat muscles are engaged with this move and have reports of helping with tightening neck skin and helping to get rid of neck fat.

7. Lion Yawn

Have you ever seen lions roar? Like us humans, they open their mouths very widely. The only difference is that they stick their tongues out. If you watch all those documentaries about wildlife and lions, you’ll know what we mean.

To do this exercise, you open your mouth wide and stretch your tongue out as far as you can. Do this exercise for ten seconds. Then relax for a few seconds and then repeat the exercise for about ten times.

Read Also: The Pros and Cons of Using Fractional Laser for Stretch Marks

Other Ways to Get Rid of Neck Fat

Look at Your Weight

Being overweight—even if it’s by just a few pounds—increases your risk for having neck fat since this extra weight could be stored in this area in some people.

Also, did you know that having increased neck fat also increases your risk for sleep apnea? This is because the extra weight in this area can lead to an obstructed airway and you in turn may have trouble breathing while sleeping.

Consider if you’re overweight or even if you could just be in better shape. Make sure your weight is within a normal range. If you’re overweight or could be in better shape, shedding a few pounds will go a long way to help you to get rid of neck fat.

What’s Your Diet Like?

Eating mostly processed foods that are higher in sugar and unhealthy fats than fresh, whole foods, can contribute to the formation of fat all over your body, even in your neck.

A good rule of thumb is to try to make half of your plate non-starchy vegetables. Non-starchy vegetables include vegetables like leafy greens such as spinach, broccoli, and lettuce, carrots, green beans, and cauliflower, among others.

They are rich in fiber, water, vitamins, and minerals, so they are great for weight loss and improving your diet quality. Aim for a minimum of five servings of fruits and veggies a day through your meals and snacks. It’s easier than you think!

Drink Lots of Water

Your body is about 73% water and therefore needs water for survival. Aside from drinking water, you can obtain water from fruits, vegetables, and liquids foods. However, limit or omit fluid consumption from sugar-sweetened beverages.

You should be drinking a minimum of 2.7 liters, or about 11 and a half cups of water daily for optimal health. Drinking water helps you feel full, which can help decrease your calorie consumption and help you with your weight loss goals.

Show Your Neck Some Love

Your neck has a very important job, which is holding and supporting your 11-pound head! The neck is one of the parts of your body that can be the truth-teller about your age, so it’s essential that you take care of it.

Show your neck some love by doing the following:

  • Wearing sunblock
  • Wash and exfoliate your neck
  • Have better posture
  • Find some neck and skin tightening creams

Final Word

While there’s no need for you to do all of these exercises daily, you should remember to warm up and religiously do at least one or two activities daily to have the best chance to get rid of neck fat.

get rid of neck fat

These exercises will also have little effect if you don’t control your diet. See the difference yourself and start them today!

We hope this article has been helpful to you. Please share it with anyone who you think will appreciate the information!

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