15 Best Exercises To Reduce Double Chin

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And if you are looking for some simple exercises that can help you get rid of double chin, this post is the right one for you! Go ahead with the read, and get to know of the causes of double chin and the ways to treat it!

Causes Of Double Chin:

As a matter of fact, double chin can be caused by a number of factors. The most common causes are:

  • Genetics
  • Putting on excess flab
  • Ageing
  • Improper dietary habits

Ways To Eliminate Double Chins:

While people with deep pockets opt for advanced surgical procedures like chin liposuction, there are other affordable and effective alternatives. Both men and women can try out some tried and tested chin exercises to get rid of double chin and improve their appearance to a great extent. These exercises neither need much time nor the use of special apparatus. You can try them at home and consistency brings the desired results.

Double Chin Exercises – Top 15:

1.Tongue Press:

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This exercise mostly involves the tongue and mouth. You may try it before bedtime.

How To Do:

  1. At first, you have to sit straight.
  2. Now tilt the head to face the ceiling.
  3. Press tongue against the roof of the mouth.
  4. Now lower the chin to your chest.
  5. Again, take your tongue to the first position.
  6. Repeat this a few times.

 

2.Tilting Head:

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This is one really easy exercise that you can try to reduce double chin.

How To Do:

  1. Sit while keeping arms straight, relaxed.
  2. Then slowly lift your head from the chest.
  3. Tilt the head backward as far as possible.
  4. This will stretch the neck.
  5. Repeat this 10 times.

3.Tennis Ball Exercise:

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This is one simple exercise for double chin that can be practiced with a tennis ball whenever you are free. You need not involve the hands.

How To Do:

  1. Take a tennis ball and use the chin to hold it over the neck.
  2. Now move the chin to rub the tennis ball over the neck.
  3. Try doing it for a few minutes.

 

4.Sticking Out Tongue:

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Initially, you may find the idea of sticking the tongue out somewhat silly or odd. However, this simple exercise is effective to reduce double chin. So, you may give it a try with doors closed!

How To Do:

  1. Stand straight and look forward.
  2. Open your mouth wide and stick out your tongue.
  3. Hold the tongue out for 10 seconds.
  4. Then relax and get back to the initial posture.
  5. Repeat this for 10 times every day.

 

5.Pigeon Face:

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This is another effective and easy way to reduce double chin.

How To Do:

  1. At first, hold the jaw by using thumb on one side and index finger on the opposite side.
  2. Keep your hand still and push your head and neck forward.
  3. Remain in this pose for half a minute.
  4. Then revert to the initial position.
  5. This can be repeated three times at one stretch.

 

6.Platysma Exercise:

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The platysma is one large muscle connecting your shoulder to the jaw line. Toning it helps keeping the neck and chin in shape.

How To Do:

  1. Stand or sit while keeping the spine erect.
  2. Pull lips back against the teeth.
  3. Then turn the corners of your mouth downwards.
  4. Now open your mouth a little and keep the lips pressed against the teeth.
  5. The neck tendons will stand out.
  6. Twist the lower jaw a few times.

7.Side Neck Stretch:

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In this exercise, you need to involve more than just your neck and face muscles.

How To Do:

  1. Put one hand on the floor.
  2. Now wrap the other hand to ensure your palm covers the opposite ear.
  3. Now bend the head towards the shoulder.
  4. Take the palm on the floor off the surface and put it on your upper arm.
  5. Try this 10 times.

8.Slapping Chin:

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The very idea of slapping your chin may seem trifling, but you may recall how some old era actors resorted to this exercise to look youthful. It does help you get rid of double chin.

How To Do:

  1. Stand or sit in an upright posture.
  2. With the back of palm, slap underneath your chin. Begin at a slow rate.
  3. Gradually increase the intensity of the slap without hitting too hard.
  4. It can be tried several times daily.

 

9.Neck Roll:

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This is one of the easiest exercises that you can try to reduce double chin.

How To Do:

  1. At first, sit with your spine erect and inhale.
  2. Then turn your head to a side to ensure your chin is in touch with the shoulder.
  3. Now breathe out and lower your head slowly to ensure your chin rests on the chest.
  4. Then breathe in once more and lift your head to the other side to touch the shoulder you’re your chin.
  5. This can be repeated a few times.

10.Lip To Nose:

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This simple exercise can do wonders to erase the signs of a double chin in adults.

How To Do:

  1. Sit or stand straight.
  2. Now, try touching the nose with your lower lip.
  3. Try the exercise for 20 times or so.

 

11.Jaw Release:

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This is one of the most effective double chin exercises and brings the desired results.

How To Do:

  1. Sit or stand while keeping your spine straightened.
  2. Inhale deeply using nose and exhale while keeping lips shut.
  3. During breathing in and out, move the jaws as if you are chewing.
  4. After breathing out, open your mouth wide and inhale and exhale using your mouth.
  5. Repeat these steps a few times.

12.Head Lift:

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This exercise can be a tad hard for those who experience dizziness. However, with practice you can overcome the issue.

How To Do:

  1. At first, lie straight on the bed with face towards the ceiling.
  2. Let the neck be at the edge of the bed.
  3. Now try lifting the head towards the chest without using hands.
  4. Hold the head in this pose for 10 seconds.
  5. Then slowly take your head to the starting position without letting it drop.
  6. Repeat this thrice a day.

13.Chewing Gum Simulation:

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This is possibly the simplest exercise to reduce double chin.

  1. You can simulate the act of chewing for some minutes.
  2. If simulating seems tough, try chewing sugar-free chewing gums every day.

 

14.Chin Lifts:

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With this exercise you can make the neck and face muscles strong and tighter.

How To Do:

  1. Stand with neck and back straight and upright.
  2. Now raise your chin towards the ceiling.
  3. Purse the lips in a way that they resemble kissing.
  4. Hold this posture for 10 seconds.
  5. This can be done 10 times.

15.Circle Of life:

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This is one double chin removing exercise for those who don’t have much time to exercise.

How To Do:

  1. At first, tilt your head facing the ceiling.
  2. Shut the lips close and open a little.
  3. Ensure the lips form an ‘O’ shape.
  4. Remain in this pose for 20 seconds.
  5. Repeat this a number of times.

Points To Keep In Mind:

While trying out the exercises to reduce double chin can help, you need to take other precautions to prevent this condition from recurring. You can do so by taking care of the root causes actually. While you cannot do much about genetics, it is surely possible to adopt an active lifestyle and eat healthy by reducing excess of fats.

below listed are a few diet and lifestyle tips you can follow for keeping double chin at bay:

  • Evade foods with trans-fat and saturated fats.
  • Switch to eating lean meat and skimmed milk based products.
  • Say no to aerated drinks and drinks with high caffeine content.
  • Try simple exercises like running and swimming that keeps neck and body muscles toned.
  • You may resort to using herbal extracts and products that have skin firming properties and apply them to the neck and chin regions. Examples include cocoa butter, glycerin and wheat germ oil etc.
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