Double Chin Exercise: How Do I Get Rid of My Chin Fat?

Double Chin Exercise: How To Get Rid of Double Chin?

Having extra fat under the chin is not an ideal look for most people and many are wondering how to get rid of it without undergoing invasive surgical procedures. Although there are people who find double chins adorable, there are some who find it unflattering. If you relate to the latter, having a double chin exercise routine can eliminate this problem.

A well-rounded exercise routine is important if you want to live a healthy lifestyle. However, many tend to overlook working out the muscles that people see first – our facial muscles.

Double chins aren’t signs of poor health, but some people aren’t comfortable with it. If you want to eliminate your double chin and define your jawline, you might be interested in incorporating double chin exercises into your daily routine.

A double chin exercise is the only healthy, nonsurgical way to reduce fat under the chin and neck. 

Let’s go over some of the most effective double chin exercises that you can do every day.

Double Chin Exercises to Get Rid of Fat Under the Chin

Double Chin Exercise
Photo by Elina Fairytale

A double chin can make a person look older and heavier than they actually are. There are surgical procedures to remove chin fat although an alternative to undergoing liposuction or going through needles and knives is doing it naturally. This will ensure that there are fewer complications in the future.

Double Chin Exercise 1: Jaw flex

  1. Slowly look tilt your head back, and look up at the ceiling
  2. As you’re looking up at the ceiling, cover your upper lip with your lower lip
  3. Hold this position for 15 seconds (your jaw muscles near your ears should feel tense)
  4. Repeat 15 times

Double Chin Exercise 2: Head tilt

  1. Slowly look up at the ceiling
  2. Hold this position while stretching your chin by pushing your lower jaw forward
  3. Hold this position for 10 seconds
  4. Return to normal position and repeat 15 times

Double Chin Exercise 3: Rubber ball exercise

  1. Get a rubber ball that’s about 10 inches and place it under your chin
  2. Nod your head up and down, pressing your chin down the ball and up again, not losing contact with it
  3. Repeat as many times as you want

Double Chin Exercise 4: Duckface

  1. Slowly look up at the ceiling
  2. Form a duck face by putting your lips together as if you’re going to kiss the ceiling
  3. Stretch the area beneath your chin as far as you could
  4. Hold this position for 10 seconds
  5. Bring your face and head to their normal position
  6. Repeat 15 times

Double Chin Exercise 5: Look up

  1. Slowly look up at the ceiling
  2. Press your tongue to the roof of your mouth
  3. Hold for 10 seconds
  4. Bring your head to its normal position
  5. Repeat 15 times

Why Do I Have Double Chin?

A double chin is when excess fat forms underneath your chin. This fat can be caused by many factors such as diet and genetics. If you have a family history of stubborn fat or sagging skin, then you’re more likely to develop fat underneath your chin. 

Aging is another factor that causes a double chin. Unstable weight gain and weight loss can also produce fat to accumulate in the chin area.

Prevention is key and knowing what causes a double chin will help you avoid or lessen it. 

Other Ways to Prevent and Reduce Your Double Chin

Getting rid of your double chin is possible to do wherever you are. Aside from the exercises listed above, there are other ways you can reduce your double chin or prevent it.

Use Gua sha

how to get rid of my double chin Gua sha
Photo by Antoni Shkraba

Gua sha is a tool used in a traditional Chinese healing method of the same name. Trained professionals use the tool to relieve tension in the face, reduce inflammation and eliminate puffiness.

The effectiveness of gua sha relies on knowing where the main pressure points in the face are and how to activate them. There are more profound and more technical methods that only professionals can use, however, everyone can own a gua sha and use it at home.

A gua sha can come in many different shapes and sizes, but the most common shape would be a curved heart shape. It can be made from jade, resin or steel. The tool has smooth edges as it will be used to stroke the skin.

how to use gua sha get rid of chin fat
Prime your face with a moisturizer or oil before using a gua sha so that it glides smoothly. (Photo by Yan Krukov)

To use a gua sha for your double chin, you first need to apply moisturizer or facial oil. You need your face to be moisturized so that the gua sha glides on your skin, not pull it. There will be no skin-pulling involved when using a gua sha.

Next, hold the gua sha by the tip, place your chin on the “V” of the gua sha, tilt the tool at a 45-degree angle and gently pull it towards your ear using a bit of pressure. Repeat for the other side and do this for 3 to 5 minutes.

Focus on your diet

If you want to reduce or prevent a double chin, then you should start with what you eat. Focusing on your diet will also help eliminate your extra chin. Avoid processed foods and sugar. Add in some healthy fats like omega-3 fatty acids to your diet as they will help with the elasticity of your skin.

Learn how to control portion sizes so that you won’t overeat. Food often comes in large packaging or servings and we tend to finish what’s in front of us. This is why portion sizes are important.

Learning how to control the portion of food to it will enable you to consume just the right portion for your body size. Start by serving food on individual plates rather than putting all the food on the table. Another way is to split the food with a companion when dining out or ask for a takeout box so you can only consume half of the food.

Chewing gum

Chewing gum regularly can also help burn your double chin. For a healthier option, choose sugar-free xylitol gum.

What is the Best Treatment for Double Chin?

Aside from exercise, there are some non-surgical procedures available to get rid of a double chin. You can undergo laser treatment which is a procedure that uses a laser to melt the fats under the skin. As it’s not an invasive procedure, recuperation time is minimal.

However, exercise is still one of the easiest ways to tighten the skin and burn fat around your neck and chin. Chin exercises, like the ones listed above, will only take a small portion of your day. Doing it daily will help you achieve a naturally sculpted chin.

About the Author

Medical Disclaimer

The information provided on this website is for general informational purposes only and should not be considered medical advice. The content on the website is not intended to be a substitute for professional medical diagnosis, treatment, or advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.


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