7 Proven and Tested Exercises to Get Rid of Neck Fat

One of the biggest issues women and men have is neck fat or what we commonly know as a double chin. Today our experts weigh in on “Proven and Tested Exercises to Get Rid of Neck Fat!

Having a double chin can quick sap our confidence, it’s a hard thing to hide from other (unless you wear a scarf all day, I guess?).

No worries, however, this too can be fixed with some work (and no, I don’t mean surgery).

First things first, the appearance of a double chin can be caused by loose, hanging skin. I made a video talking about how you can tighten the skin on your face, neck and chin, so that might be a good place to start.

Check it out below:


A double chin, also known as submental fat, is a common condition that occurs when a layer of fat forms below your chin.

This can be caused by different things and appear in a wide range of people. Depending on why you have the appearance of a double chin will also help us figure out what “fix” to use.

How Neck Fat and Double Chins Appear

The most common reasons for this pesky condition are:

1. Excess Weight

As we gain body fat, our bodies tend to store them differently, depending where we have our fat cells. Some amass it on their midsection, some around the thighs and some of us tend to accumulate some of it around the neck.

Losing this weight may help, but it can potentially also lead to stretched skin that still appears like a double chin.

Losing some fat will help, but don’t be discouraged if that’s not the end of the journey for you. You may have to do some face toning to completely get rid of it.

2. Genetics

Sometimes, neck fat and double chin can be inherited from your family. A lot of this has to do with collagen and elastin production. Some of us are blessed to have our collagen factories producing a lot of these “structural proteins” while some of us need some additional help.

3. Age

Skin sagging is one of the most known effects of aging. In studies where test subjects were asked to guess the age of people on photos, research found that people tend to add decades to their estimated age, if they saw loose, sagging skin. It accounted for more than wrinkles, gray hair or sun spots. The biggest “age tell” we have is loose skin.

The skin loses elasticity as the body grows older. Starting at around 18-20 years of age our collagen production decreases and our skin’s ability to “stay up” decreases.

4. Bad Posture

Bad posture has plagued people for millennia, but it’s getting much, much worse with the mount of time people spend on their computers and phone.

5. Poor Diet

Are you a fan of food and drinks that are processed and high in calories, sugar, and fat?

If yes, these are some of the reasons why you may have those extra fat on your neck.

When you also consume them on a day to day basis and you don’t exercise, you also not just get the fat on your neck, you also get it all over your body.

Exercises That 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

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.

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.

These exercises will also have little effect if you don’t control your diet.

See the difference yourself and start them today!