Are you self-conscious about your neck fat? Do you avoid wearing V-neck shirts or dresses because you don’t want to draw attention to your double chin? If you answered yes to these questions, there is good news.
There are some simple exercises you can do at home to help you tone your neck fat and give you the much-needed confidence. Here are fifteen neck fat exercises
1. Fish Lips
This exercise will help you tone your cheek muscles and reduce the saggy skin in your chin area. You can sit or stand comfortably. Suck your cheeks together until your face resembles a fish. Hold for five seconds, then release. Repeat until you get the results you desire.
2. Neck Rotation or Neck Rolls
The neck rotation exercise will help reduce neck fat while increasing blood flow in the shoulders. Stand or sit with your feet shoulder-width apart. Turn or roll your head clockwise, stretching as far as you can.
Keep your shoulders still and avoid moving them at all costs. Do not stretch your neck backward or forwards. If you feel any pain, stop immediately. Do this for 30 minutes every other day.
3. Chin towards the Ceiling
Stand or sit comfortably with your back straight. Gently tilt forward until your forehead touches your knees. Hold the position for 10-20 seconds. Try to hold the position longer if possible. You should feel a slight stretch in your shoulders.
Do not force yourself to stay there. After holding the position, slowly return to an upright posture. Repeat this move 10 – 15 times daily. If you experience pain while doing this exercise, stop immediately.
4. Stick Your Tongue Out
When you’re doing the belly breathing technique, imagine that you’re blowing air through your nose while simultaneously sucking air through your mouth.
You’ll notice that when you do this, you will feel a vacuum sensation in your throat.
This is because when you suck air through your mouth, you pull the air down towards your stomach. This causes the muscles around your neck to tighten, causing them to push your head forward.
As a result, your chin will come closer to your chest. Try taking a deep breath through your nose first, then exhaling through your mouth. Repeat this until you feel comfortable with the idea.
5. Mouthwash Exercise
The mouthwash exercise can help tone your facial muscles. You may feel like you are getting cold when you first start. Don’t worry about it because it will disappear after a few days. Start by doing this exercise at least once each day.
Repeat the same exercise for 5-10 minutes every day. Regular exercise can help tone your cheeks, reduce the appearance of a puffy under-eye area and reduce puffiness under your eyes.
6. Ball Exercise
Sit up straight and relax. Place your hands behind your head and slowly raise your head while pushing down on a small, squeezable ball. You should feel the tension leave your neck muscles. Do this exercise for 30 seconds at least three times per day.
7. Chewing Gum
Chewing gum is an excellent exercise for your face and jaw muscles. Chewing gum can help you lose weight because it allows you to chew less while eating. Eating less means you will not overeat. Also, chewing gum helps you exercise your facial muscles, making them stronger.
8. Whistle to the Sky
The whistle to the sky exercise will strengthen your neck muscles and give them a rest. Sit upright in an office chair. Relax your shoulders.
Look up to see the ceiling. Open your mouth slightly and close your lips together. Feel your neck muscles tighten as you hold the position for about 15 seconds. Then slowly release your neck muscles. Repeat ten times.
9. Chin Slap
A chin slap is an exercise that you should do every day. It helps you lose weight, gains muscle mass, and eliminate cellulite. If you are standing, you must put your hands behind your head.
Make a fist with one hand, and then start slapping your chin with the other hand. When sitting, you can place both hands behind your head and start slapping your chin. Chin slaps are great because you can do them anytime and anywhere.
Slap yourself hard enough to get you moving quickly. Then slap again. Keep going until you feel like you’re ready to stop. You’ll need to do this five to six times a day for two weeks.
10. Pressure Tilts
Stand tall, shoulders back, chest out, chin down, eyes looking ahead. Reach up and put your right hand on the top of your head. Use your right thumb to press your forehead while your other fingers push your head forward. Hold for 5 seconds, then release. Repeat twice more.
11. Weighted Shoulder Shrugs
Stand in a neutral position, knees slightly bent, feet shoulder-width apart. Hold a medium-weight dumbbell in each hand, arms at your side, palms facing outwards. Hike your shoulders towards your ears. Relax back down to start. Do ten repetitions x 2 sets of shoulder shrugging.
12. Blowing Air
Blow air out of your mouth using your nose. Hold your lips closed and blow through them. You should feel the muscles in your cheeks working. Try to hold your breath for a few seconds.
If you need to breathe, let go of your lips and inhale slowly. Keep doing this exercise until you get a tight feeling in your cheeks.
Stand with your feet hip-width apart. Hold your neck in that position. Slowly release your head. Repeat this exercise two to three times or however many times you want.
13. Neck Stretch
To practice the neck strength exercise, place your chin on the edge of a table, then tilt your head back and look up. Press your tongue against your upper palate, hold for five to ten seconds, and release. Repeat this exercise three times daily.
14. Pucker up
Look straight ahead. Pucker your lips and then relax them. Bring your head back to its original position. Repeat this exercise several times. You’ll notice that your face will get longer and longer.
15. Tongue stretch
Try to tilt your head back and look up at the sky. Tilt your head back and press your tongue against the roof, then hold for 5 to 10 seconds. Release your tongue and try again. Do this several times.
In conclusion, if you have a fat neck, you might find that doing some of these neck exercises will help reduce excess skin and increase your neck strength. While practicing these exercises, remember that sticking to a healthy diet such as lean protein to reduce your weight gain can be key to sustaining your result.