The dreaded “double chin” is very common in those who may be overweight. Getting rid of this excess chin fat may take a few weeks, and keeping the chin area toned requires regular maintenance in the form of both cardio and resistance training. Neck exercises can also help to tone the muscles in the neck and chin area.
-
Stretch and warm up your neck muscles. Tilt your head straight back, then slowly tilt your head forward, tucking your chin into the bottom of your neck. Tilt your head slowly from side to side, and rotate it around in a circular motion. Perform 10 repetitions of each of the three warm-up exercises.
-
Lay flat on your back on a weight bench with your head and shoulders hanging off the end. Lift your head up until your chin touches your upper chest or as high as you can get it, and return to the starting position. This completes one repetition. Do three to four sets of 12 to 20 repetitions three to five days per week.
-
Stand up straight with both hands resting on your forehead. Tilt your head forward while providing resistance to the movement with your hands, hold for two seconds, and return to the starting position. Do the same movement, but backwards. Place your hands on the back of your head, and push back with your neck muscles while providing resistance with your hands. Do three to four sets of 12 to 20 reps for each exercise three to five days per week.
-
Burn calories through aerobic activities. Perform an aerobic workout at least five days per week for 30 to 60 minutes. Choose activities that burn lots of calories, such as jogging, swimming or step aerobics, to burn excess facial fat quicker.
-
Eat a healthy diet that includes lots of vegetables, fruits, whole grains and lean meats to reduce excess fat in your face and throughout your body.
Warning
To prevent neck injuries, have a certified personal trainer teach you how to properly perform neck exercises with weights before attempting them.