6 Exercises to Lose Your Double Chin

A woman holding her chin with the title "6 Exercises to Lose Your Double Chin."

Do you find yourself contorting into awkward positions in photos just to hide your double chin? Most of us can relate – I’ve had a few embarrassingly unflattering pictures snapped when I wasn’t prepared. Wouldn’t it be great not to have to worry about this?

Although being overweight is the main cause of a double chin, it can affect others too. Aging, genetic factors and loose muscles are some of the reasons for the appearance of a double chin. Working the muscles in your neck and mouth can help tighten up this area. I’ve made a list of 6 exercises to lose your double chin.

How Can Exercise Help with a Double Chin?

There’s no arguing with the fact that if your double chin is as a result of excess fat – losing weight is the best way to minimise it. Unfortunately you can’t target fat loss to a particular spot, however you can develop the muscles underneath to tighten the area.

The two main muscles we want to target to combat a double chin are the sternocleidomastoid and platysma. We use our mouth and neck muscles so frequently every day but most of us never specifically exercise them. I’ve picked out 6 exercises that target the double chin.

6 Exercises to Lose Your Double Chin

Pick 2 or 3 of the exercises below and increase the reps as your body adapts and it gets easier. Try to do this every day. You should notice an improvement after about 6 weeks. (sources 1234)

1. The “Kiss”

A fit woman standing.No, kissing isn’t going to help you lose your double chin, but this exercise might. Here’s how to do it:

  1. Sit or stand with your back straight and upright.
  2. Tile your head back and look at the ceiling
  3. Pucker your lips tightly (this is where the name comes from, it’s like you’re “kissing” the ceiling)
  4. Hold this position for 5 seconds, then release.
  5. Repeat 5 – 15 times

2. The Neck Roll

I remember this one from gym class in school – back then I didn’t worry about double chins! However, this exercise gives your neck muscles a great workout. It makes for a good warm up too – I used to get a stiff neck after jogging until I added this exercise to my warm up routine. Here’s how it works:

  1. Sit or stand with your back straight and upright
  2. While inhaling, turn your head to the right so that your chin is parallel with your shoulder
  3. As you exhale, slowly roll your head downward so that your chin rests on your chest
  4. Inhale again and gently roll your head back up to the left until your chin touches your other shoulder.
  5. Repeat 5 – 15 times

3. The Laying Lift

This exercise seems easy – you even get to lie down while doing it! However, you’ll really feel the burn as it works your neck muscles using the weight of your head.

  1. Lie on your back on a bed with your head hanging off the edge.
  2. Lift your head up towards your chest very slowly while leaving your back and shoulders flat against the bed.
  3. Hold this position for 10 seconds
  4. Slowly return your head to its original position.
  5. Repeat 5 – 15 times

4. The Tennis Ball Exercise

A tennis ball on a court.If you have a tennis ball lying around the house, you can do this simple but effective neck exercise.

  1. Sit or stand with your back straight and upright
  2. Place the tennis ball against your throat and hold it in place with your chin.
  3. Squeeze the ball with your chin and hold for 5 seconds
  4. Then slightly relax, without dropping the ball
  5. Repeat 5 – 15 times

5. Tongue Stretch

You probably want to do this one when nobody’s home, as it looks a bit silly. I feel like a lizard catching flies when I do this, except in slow motion…

  1. Sit or stand with your back straight and upright
  2. Open your mouth wide.
  3. Slowly stick your tongue out until it’s as far as it can go. Hold this for 5 seconds.
  4. Slowly return the tongue to the mouth and hold for 5 seconds again.
  5. Repeat 5 – 15 times

6. Mouth Press

Doing this exercise made me feel facial muscles I never knew I had! It’s crazy how we use these muscles everyday without realising it. Say thanks to them by giving your chin and neck a little workout, as follows:

  1. Sit with your back straight and shoulders down.
  2. Lean your head back until you’re looking at the ceiling.
  3. Press your tongue hard against the roof of your mouth.
  4. Keeping your tongue in this position, slowly lower your chin to touch your chest. You will feel the muscles in your chin and the front of your neck straining.
  5. Hold this for 5 seconds
  6. Relax your tongue and slowly return to the starting position
  7. Repeat 5 – 15 times


I hope you found this list of 6 exercises to lose your double chin useful. I feel a bit silly doing some of them, especially #5, but the results are worth it! After just a few weeks I found myself able to do more and more reps – a clear sign that my neck muscles had strengthened and developed. If you persevere with these exercises, you’ll notice results.

References: 1, 2, 3, 4, 5

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