Home » How to Get Rid of Neck Fat – Proven and Tested Exercises

How to Get Rid of Neck Fat – Proven and Tested Exercises

How To Get Rid Of Fat Neck
How To Get Rid Of Fat Neck

Curious to know how to get rid of neck fat? Here are several ways to get rid of net fat. One of the most significant issues women and men have is neck fat, or what we commonly known as a double chin. While we see it mostly in elders or those with excess weight, a double chin can also be present even in young and average-bodied individuals.

While a double chin isn’t directly dangerous to our health, it can affect how we look and our confidence. Even the simplest actions such as smiling or laughing become things we don’t want to do with a double chin because our neck fats may become more noticeable.

We also become self-conscious when images are being taken or when we’re merely enjoying the company of our friends. We may also look a few older when we have excess fat and skin beneath our chins. Our necks are also revealed continuously unless it’s the winter, where we cover it with scarves and jackets.

How To Get Rid Of Neck And Chin Fat
How To Get Rid Of Neck And Chin Fat

Where Neck Fat and Double Chins Come From 

Here are some of the most common reasons:

Excess Weight

Did you lose an excessive amount of weight? If yes, this is one of the causes of why you have a double chin or neck fat. When we become overweight or stout, our skin becomes stretched, and we lose all that excess weight; the stretched skin remains and ends up looking saggy due to the loss of fat.

If it isn’t that, excess fat also flows evenly throughout the body. Hence, your neck will also store some of that fat, supplying you with a double chin and making you lose your jawline.


Seldom, neck fat, and double chin can be obtained from your family. If you come from a long line of household members with double chins and flexible skins under the neck, there’s a higher possibility for you to have those extra chins too.


Skin sagging is one of the most known effects of aging. We’ve also seen this dreaded aftermath from our grandparents and even our parents, uncles, or aunts when they started reaching their senior years. That’s because the skin loses flexibility as the body grows older. When this happens, the saggy skin can make the individual appear to have neck fat or a double chin.

Bad Posture

If you’re not nearing your older years still or don’t have any excess mass but still have neck fat or double chins that may be because of bad posture. If you’re constantly slouching when you sit and stand, the muscles on your neck and jaw can become weak. Thus, the skin loses its elasticity and gives you the appearance of a fat neck.

Poor Diet

Are you a fan of meals 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 fats on your neck. When you also consume them daily, and you don’t exercise, you also not just get the fat on your neck, you also get it all over your body.

How To Get Rid Of Neck Fat
How To Get Rid Of Neck Fat

How to Get Rid of Neck Fat

Are you facing net fat? If you are searching the ways of how to get rid of neck fat here are the solutions. Double chin or neck fat shouldn’t be a reason for you to lose your faith. It 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 methods or neck liposuction, too. We’re talking about solutions that are easier to do and much more affordable than expensive surgeries.

Head Rotations

This activity is pretty much a warm-up of all the other things we’ll be putting on this list. An introduction 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 indicates. Very kindly, you rotate your head clockwise for sixteen counts and then rotate it counter clockwise for extra sixteen counts.

Ceiling Whistles

To do this, you have to rest straight and relax your shoulders. You then look up at the roof and whistle. If you don’t know how to whistle, it shouldn’t be difficult as you can imagine you’re whistling and blow soft air into the ceiling. However, it would be best if you remembered that your lips should cause a contraction on the sides of your neck. Do this for about ten seconds daily.

Jaw Jut

After hissing 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 rest your jaw and return to your relaxed sitting position. You can also choose to relax from the previous exercise before proceeding to this one, so you don’t strain your neck and get a stiff neck.

Neck Stretch

This activity 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 expansion of this practice is to push your tongue towards your mouth’s roof. Like all activities, this should also be taken for ten seconds.

Ball Exercise

No, we’re not talking about you having to go outdoor, find a court, dribble a ball and shoot some hoops. This exercise doesn’t need you to stand up and go out. You have to stay inside your home and find a comfortable seating position. You will only require a ball that’s about nine to ten inches. If you don’t have that, you can also apply a smaller ball such as a tennis ball. You then hold 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.

Tongue Stretch

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

Lion Yawn

Have you ever seen lions roar? Like us humans, they open their mouths very extensively. The only variation is that they stick their tongues out. If you see all those documentaries about wildlife and lions, you’ll understand what we mean. To do this activity, 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 about ten times. While there’s no requirement for you to do all of these activities daily, you should remember to warm up and religiously do at least one or two activities daily. These exercises will also be of no impact if you don’t control your diet.