How To Reduce The Appearance Of A Double Chin: 5 Exercises And A Few Dietary Tips

Date February 21, 2018 16:36

Many women are faced with the issue of a pesky double chin. It can develop as a result of several different factors, including aging, genetics, extra weight, and bad posture. There are a few procedures (such as mesotherapy and liposculpting) to remove fat from the problem area, but they can produce a number of unpleasant side effects. In addition to this, such procedures don’t improve skin elasticity, which can make your skin look saggy.

If you are looking for ways to get rid of a double chin, it’s best to start with exercises to improve the tone of your chin and neck muscles and make changes to your diet if you have extra weight. These ways need patience and discipline to work, as they don’t produce immediate results, but they will pay off greatly over time.


To reach noticeable results, you have to do the following exercises daily for a few weeks or months.

READ ALSO: 6 Tips That May Help To Get Rid Of Sagging Skin On Arms And Legs

Here are 5 exercises that may help burn fat in the chin and neck area, improve muscle tone, and reduce the appearance of a double chin:

Kissing the ceiling

  • while sitting or standing with your back straight, tilt your head back;
  • look at the ceiling and pucker your lips, as if trying to kiss the ceiling;
  • you should feel the stretch in your platysma (a muscle that stretches from your chin to your collarbones);
  • keep your neck and face in this position for 20 seconds, return to the initial position;
  • repeat the exercise a few more times.

The ball squeeze

  • take a squeezable ball, which is 5 to 10 inches in size;
  • place the ball under your chin and press it;
  • repeat the exercise 10 to 30 times.

Tongue stretch

  • sit or stand in front of a mirror with your back and neck straight;
  • open your mouth wide;
  • stick your tongue out trying to reach as far as you can, attempting to touch your chin with the tip of your tongue;
  • hold for 10 seconds and return to the initial position;
  • do about 10 repetitions of the exercise.

Reaching the chest with your chin

  • lie on your back on the floor or another flat surface;
  • keeping your shoulders on the floor, lift your head and try to reach your chest with the chin;
  • return to the initial position and repeat the exercise about 10 times (or more, if you can).

READ ALSO: How To Get Rid Of A Lower-Abdominal Pooch For Good

Gum chewing

This one may sound questionable and not as effective as the exercises mentioned above, but chewing gum after eating may give your face and neck muscles a little exercise and make you less likely to have snacks between meals.

Diet changes

Changing your eating habits can help you lose fat in many areas of your body, including the chin area. Here are some general dietary tips that can help shed extra pounds and lessen the appearance of a double chin:

  • eat smaller portions during your meals but with smaller intervals;
  • include plenty of various fruits, vegetables, and whole grains in your diet;
  • if you have snacks between meals, snack on something healthful, such as fruits and nuts;
  • eat enough lean proteins;
  • cut down on sugar, salt, and saturated fats;
  • exclude highly processed foods and other sources of trans fats from your diet;
  • limit fried foods;
  • eat more healthful fats, such as those found in olive oil, walnuts, and avocados;
  • make sure you drink enough water, for your skin to be well-toned and elastic.

Face masks

Certain ingredients in face mask can help tighten the skin on your chin and neck area. Masks with glycerin, coffee, or green tea can be applied in addition to exercises and adjustments in your diet.

All of these tips can be effective if you practice them daily and give them time to work.

Source: HealthLine, Medical News Today, LiveStrong

READ ALSO: Cellulite: Who Is At Risk And 3 Treatments That May Work

This article is purely for informational purposes. Do not self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for harm that may result from using the information stated in the article.

Tips Exercise