Double chin or chin fat is a sagging layer of fat between the chin and neck. It can occur in both females and males. Although commonly associated with obesity, it can also be present in thin lean people.

So, it becomes a source of embarrassment for most people whether or not is it related to body weight. Also, it makes the chin hair more prominent.  While you can know about Plucking chin hair in another article, today we will talk about double chin here.

Let us find out the causes of the double chin, double chin exercises, and other methods to get out of this situation.

Table of Contents:

• Part 1: What Causes Double Chin?
• Part 2: Facial Exercises to Target the Double Chin
• Part 3: Cardiovascular Exercises for Overall Fat Loss
• Part 4: Strength Training Exercises for Neck and Jawline
• Part 5: Other Strategies for Reducing Double Chin

Part 1: What Causes Double Chin?

A double chin can be simply described as the accumulation of excess fat in the area underneath the chin. There are various reasons why submental fat can build up. So, below are some of the most common reasons for a double chin:

1. Genetics

Genes play a vital role in determining the distribution of your weight throughout your body. For some people, most of their body weight gathers around their hips while others can have more fat around their waist or thighs.

So, a double chin is simply the buildup of extra weight under your chin. You can also have a double chin if you have a family history of loose saggy skin.

2. Body Posture

A poor body posture, such as keeping your head down, can weaken your platysma muscles, which connect the chin with the neck. This can gradually decrease the elasticity of your muscles in this area, causing a double chin.

3. Aging

Skin elasticity is directly related to age and skin cells lose their firmness as you grow. This can especially be seen in your face and hands. Decreased elasticity can lead to your skin being droopy around your jaw, forming a visible double chin.

4. Weight Gain

Double chin is simply excessive fat accumulated across your jawline, thus weight gain is one of its primary causes. It is often observed that when weight is gained, excess fat can be distributed throughout the body, particularly in areas such as under the chin and on the face.

5. Unhealthy Diet

Consuming diets high in calories, processed carbohydrates, and saturated fats can lead to an increase in body weight and hence, the formation of a double chin over time.

Part 2: Facial Exercises to Target the Double Chin

A clear treatment option for reducing double chin, especially for those who are overweight, would be to focus on weight loss through a combination of healthy eating and rigorous exercises.

However, if you have a healthy weight, there are several tongue and neck exercises for double chin. Following are some easy yet effective exercises to get rid of a double chin.

Chin lifts and chin presses

These types of exercises include the movement of your chin muscles, specifically targeting the muscles in your lower face and neck.

The Ball Squeeze

Keep your back and shoulders and back straight. Place a tennis ball under your chin. Apply strong pressure with your chin onto the ball and keep this position for 10 seconds. Repeat this exercise 10 to 30 times every day.

Hands on Forehead

Put your hands on your forehead, with one palm over each eyebrow. Lift your eyebrows, giving an expression of anger or surprise. Then lower your hands, lower your eyebrows, and keep this position for 30 seconds. Repeat this exercise 10 times every day for effective results.

Tongue press and neck stretches

These easy workouts include specific movements and positions that target muscles of your tongue and jaw.

Kiss the ceiling

Keep your back and shoulders and back straight, and tilt your head backward to look up. Pucker your lips until you feel the skin around your chin and neck tightening. Keep this position for 15 seconds. You can repeat this exercise 15 times every day.

Tongue press

Keep your back and shoulders and back straight, and tilt your head backward to look up. Then press your tongue to the mouth’s roof until you feel your chin tightening. Keep this position for 5 seconds. Repeat this exercise 15 times every day.

Jawline exercises and mouth movements

These types of exercises include targeted movements to strengthen and tone the muscles around your jawline and mouth.

OO-EE

Make exaggerated facial movements while saying OO and EE until you feel pressure in your upper lip and nose. Repeat this exercise 10 to 15 times every day for effective results.

Lion’s roar

Open your mouth as wide as possible and extend your tongue as far out as you can. Keep this position for 10 seconds. You can repeat this exercise 10 to 20 times every day.

Jaw Juts

Push your lower jaw forward. Make sure you don’t move your neck outward with your jaw. Keep this position for 5 seconds. Repeat this exercise 10 times every day.

Part 3: Cardiovascular Exercises for Overall Fat Loss

Keeping a healthy weight can help prevent the formation of a double chin, along with several other health issues.

Cardiovascular exercises, commonly known as cardio, can be highly beneficial if you are looking to achieve or maintain a balanced weight and improve your overall health.

Role of Cardiovascular Exercises in reducing body fat

Cardiovascular workouts are essential for reducing body fat by boosting calorie burning, enhancing metabolism, and encouraging the body to use fat for energy.

They improve the health of the heart and also help to create a calorie deficit that promotes fat loss all over the body. Engaging in activities such as fast walking, jogging, biking, skipping rope, swimming, and even climbing stairs are all effective types of cardio exercises.

These workouts involve major muscle groups, increase heart rate, and help burn fat, contributing to reducing overall body fat.

Recommendations for Frequency, Duration, and Intensity

For best outcomes, try for a minimum of 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise each week, spread out over several days.

Gradually intensify your workouts to challenge yourself and include a variety of activities to avoid boredom and boost the fat-burning capacity of your body.

Also, give the benefits of cardio exercises at home a read.

Part 4: Strength Training Exercises for Neck and Jawline

Strengthening the muscles of the chin and neck can reduce the appearance of the double chin. So, let us talk about some strength training exercises for a sharp jawline.

Furthermore, we have some strength training tips for you here.

1. Neck Rotation and Resistance:

Get in a position with a straight back and rotate your head to one side gently. Then place your hand on the side of your head to resist excessive movement while rotating the head.

Keep this position for 10 seconds. Do the same on the other side. Do this exercise 10 to 15 times every day for best results.

2. Jawline Resistance Exercises with Facial Bands:

Place a facial resistance band securely over your head and fasten it there. Open your mouth wide and pressing against the resistance. Close the mouth gradually.

Repeat this exercise 10 to 15 times for 2 to 4 times a week.

3. Jawline Resistance Exercises with Facial Devices:

Get a facial exercise device. Keep it on your chin and mouth area, clench your teeth, and resist the force of the device.

You can do this 15 times every day for about 1 week to notice its effects.

Part 5: Other Strategies for Reducing Double Chin

While exercise is extremely effective for the loss of obesity and double chin as well, it alone might not be enough to reduce double chin. So, here are your other options.

Cosmetic Treatment

When you want a quick fix for a double chin, the cosmetic treatments given below are the way to go.

Injection of Collagen: Some devices are used to inject collagen, caffeine, and multiple vitamins into the chin and tighten the skin.

In addition, facial straps and mouthpieces can be used to make the skin firm.

Ultherapy: Ultherapy is a procedure that applies focused ultrasound energy to increase the production of collagen and tighten the skin in a specific area.

Although the treatment is usually used for facial rejuvenation, some professionals use it for treating chin fat as well.

Medical Surgery

If a double chin is resistant to cosmetic procedures, you can try surgical treatments as given below.

1. Mesotherapy: It is the injection of substances that can break down fat in the chin area.
2. Liposculpting: The removal of fat through suction or laser technology is called liposculpting.
3. Coolsculpting: This uses freezing technology to eliminate fat cells.
4. Cervicoplasty:This procedure targets the removal of excess skin in the neck and chin area.
5. Platysmaplasty:This is a surgical procedure that tightens the muscles in the neck area and enhances the appearance of both your neck and chin.

Regular Massage

Regular chin and neck massage can reduce the appearance of a double chin. For this, all you need to do is take an enriched serum or moisturizer, apply it on the chin area, and massage it in an upward direction.

This improves blood flow and skin elasticity. Consequently, muscle and skin in the double chin area become firm while reducing the appearance of fat accumulation. Use gentle upward strokes while massaging the chin and jaw area for optimal results.

Lifestyle Modifications

Following lifestyle modifications can reduce the double chin.

• More fiber in diet: Replace the processed foods and sugars in your diet with vegetables and fruits.
• Stay hydrated:Drink at least 2 liters of water to keep your skin elastic and moisturized from within.
• Move your body:Cardiovascular exercises such as brisk walking or cycling are perfect to burn calories and reduce body fat.
• Strengthen the muscles: Strength training exercises help in tightening and shaping the muscles in your neck and face.
• Work on your posture: Maintain proper body posture to improve your muscle definition.
• More sleep less stress: Make sure to get sufficient sleep and manage your stress.

Conclusion

Double chin impacts self-esteem badly. But give the exercises mentioned in this article a try before getting too stressed about the double chin. We are sure that you can lose the double chin with exercises aimed at double chin, muscle training, and overall weight reduction.

Furthermore, you can improve the results of exercises with lifestyle modifications. It is important to note that as all these remedies require a few months to show obvious results, you can get the double chin quickly fixed by cosmetic interventions.