How to Get Rid of Double Chin with Exercises

A double chin can be a sneaky confidence stealer. You’re taking a selfie, everything looks great… and then boom, there’s that little bulge under your chin. Whether it’s age, genetics, or just lifestyle habits catching up, many of us end up with a double chin at some point. But here’s the good news—there are exercises that can help tone that area. Yep, no surgery needed! So if you’re ready to lift, tighten, and tone your jawline, keep reading. Let’s dig into the best ways to tackle that stubborn double chin with some tried-and-true moves.

Understanding the Double Chin

What Causes a Double Chin?

Before we talk solutions, let’s get one thing clear—what actually causes a double chin?

A double chin, or submental fat, isn’t always about gaining weight. Sure, extra body fat can contribute, but it’s not the only culprit. Genetics play a huge role. If your family has a history of double chins, you might develop one even if you’re otherwise slim. Aging is another biggie. As we grow older, the skin loses elasticity, and muscles weaken. That sagging effect can make the chin and jaw area droop, forming what looks like a double chin.

Then there’s posture. Think about how much time we spend hunched over our phones or laptops. That forward head position weakens neck and chin muscles over time. The result? Less tone, more sag. Lifestyle habits like poor hydration, lack of physical activity, and a diet high in processed foods can also make things worse.

In short, a double chin can be caused by fat accumulation, skin laxity, or even poor posture. And understanding your root cause helps you figure out the best approach to get rid of it.

Is It Fat, Skin, or Posture?

Now, here’s where things get interesting. Not all double chins are created equal. Some people have extra fat under their chin; others have loose skin, and some are dealing with muscle weakness from years of bad posture.

So, how do you tell the difference?

• If it feels soft and squishy, it’s likely fat.
• If it feels thin and loose, it might be saggy skin.
• If your chin looks worse when you’re slouching, it’s probably a posture issue.

Exercises can help in most cases, especially when muscle tone is the issue. But if it’s primarily fat, you’ll want to pair those workouts with dietary changes and maybe some cardio. If it’s saggy skin, facial exercises still help by building muscle underneath and tightening things up naturally.

Whatever the cause, the key takeaway here is this: Knowing what you’re working with makes all the difference. Because you can’t fix what you don’t understand, right?

Can Exercises Really Reduce a Double Chin?

Science Behind Facial Exercises

So let’s address the elephant in the room—do chin exercises actually work?

The short answer is yes, but like any fitness routine, consistency is key. Facial exercises work by targeting the platysma and other muscles in your jaw and neck area. When these muscles are activated regularly, they become more defined, and the skin over them looks tighter.

A study published in JAMA Dermatology showed that participants who performed daily facial exercises for 20 weeks had noticeably firmer cheeks and jawlines. While it wasn’t solely focused on double chins, it’s solid proof that working out your face can reshape its structure over time.

Think of it like any other body part. You wouldn’t expect a six-pack after doing 10 sit-ups, right? Same goes for the chin. Regular, dedicated effort can tone the area and reduce the appearance of a double chin—especially if you’re also losing overall body fat.

Myths vs. Facts

Let’s bust a few myths while we’re here.

• Myth #1: You can spot-reduce fat from your chin.
  False. You can’t pick and choose where your body burns fat. But you can tone muscles in that area to give a more sculpted look.
• Myth #2: Only overweight people get double chins.
  Nope. Genetics and aging can cause double chins even in slim individuals.
• Myth #3: Surgery is the only effective solution.
  Wrong again. While procedures like liposuction or Kybella are effective, they’re not the only options. Exercises, diet, and skincare can do wonders.

Bottom line: Facial exercises aren’t snake oil—they really do help. But like any fitness routine, they work best when paired with an overall healthy lifestyle.

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Best Exercises to Reduce Double Chin

Chin Lifts

Let’s start with a classic—chin lifts.

This move targets the muscles in your neck and jaw, giving them a serious workout. It’s also super easy and can be done anywhere, whether you’re at your desk or watching Netflix.

How to do it:

1. Stand or sit up straight.
2. Tilt your head back until you’re looking at the ceiling.
3. Pucker your lips like you’re trying to kiss the ceiling.
4. Hold for 5–10 seconds, then relax.
5. Repeat 10–15 times.

Pro tips:

• Don’t squint or wrinkle your forehead while doing this.
• Keep your back straight and shoulders relaxed.
• You’ll feel a nice stretch under your jaw—that’s how you know it’s working.

Doing chin lifts daily can help tighten the skin and strengthen the muscles beneath your jawline. Over time, this simple move can make a big difference in your profile.

Neck Roll

This one’s not just for yoga lovers—it’s an excellent double chin blaster too. Neck rolls help tone the muscles around the jaw, throat, and neck, while also improving flexibility and posture. It’s gentle yet powerful and works especially well if your double chin is partly due to poor posture or stiffness.

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How to do it:

1. Sit or stand with a straight spine and shoulders relaxed.
2. Gently tilt your head to one side, bringing your ear toward your shoulder.
3. Slowly roll your head downward in a circular motion to the other shoulder.
4. Complete a full circle in one direction, then reverse.
5. Repeat 5–10 times in each direction.

Why it works:

• Activates and stretches the platysma muscle (that thin sheet of muscle under the chin).
• Improves blood circulation to the facial and neck muscles.
• Helps release tension in the neck and upper shoulders—bonus points for stress relief!

Include this exercise as a warm-up or cool-down in your chin workout routine. It’s low-impact, relaxing, and effective over time.

Jaw Jut

The jaw jut exercise targets the muscles directly under your chin and along your jawline. It’s super effective when done consistently and helps redefine the shape of your lower face.

How to do it:

1. Tilt your head back so you’re looking at the ceiling.
2. Push your lower jaw forward.
3. You’ll feel a stretch under your chin—hold it for 10 seconds.
4. Relax and return to the starting position.
5. Do 10–15 reps.

Variations:

• Try it while turning your head slightly to the right or left to hit different muscles.
• Combine with chin lifts for a compound effect.

The stretch might feel a little intense at first, but that’s your muscles engaging. Keep it up and you’ll start seeing more definition around your chin and neck.

Tongue Press

Don’t let the simplicity fool you—this exercise seriously works the muscles under your chin and can help tighten saggy skin when done regularly.

How to do it:

1. Sit or stand up straight.
2. Press your tongue flat against the roof of your mouth.
3. While keeping the tongue pressed, slowly lower your chin to your chest.
4. Hold for a second, then return to the start.
5. Repeat 15–20 times.

Why this rocks:

• It’s subtle enough to do even at your desk.
• It activates a bunch of deep muscles in your neck and under your chin.
• Super effective when paired with other exercises.

This move can be part of your daily routine—think brushing teeth, waiting in line, or on your coffee break. Consistency is the secret sauce.

Fish Face

Yeah, you might feel silly doing this one, but it’s a killer move for working your cheeks and jawline. And hey, no gym membership required.

How to do it:

1. Suck in your cheeks like you’re trying to make a fish face.
2. Hold this pose for 10 seconds.
3. Relax, then repeat 15–20 times.

Pro tips:

• You can add a smile to intensify the exercise.
• Try holding it longer each time as your muscles get stronger.

This move not only works your chin but also gives your cheekbones a little lift. Plus, it’s a fun one to challenge your friends with (go on, admit it!).

Ball Exercise

All you need is a small ball—like a tennis ball or a stress ball—for this one. It adds resistance, which makes your muscles work harder and tone faster.

How to do it:

1. Place the ball under your chin.
2. Press your chin down against the ball firmly.
3. Hold for 5 seconds, then release.
4. Do this 20–25 times.

Why this matters:

• Strengthens the muscles under the chin.
• Adds variety and resistance to your routine.
• Perfect for at-home or desk workouts.

Pro tip: Use a soft but firm ball—nothing too hard or squishy. This is a great move to pair with tongue press and chin lifts for a complete under-chin workout circuit.

How Often Should You Do These Exercises?

Recommended Routine

So now you’ve got a solid lineup of exercises, but the question is—how often should you do them to see results?

Think of these like any workout. You don’t get abs overnight, and you won’t banish your double chin after a couple of sessions. Aim for 5–6 days a week, with each session lasting about 15–20 minutes.

Here’s a sample weekly routine:

• Monday/Wednesday/Friday: Chin Lifts, Jaw Juts, Tongue Press
• Tuesday/Thursday/Saturday: Neck Rolls, Fish Face, Ball Exercise
• Sunday: Optional rest day or full combo of all

You can do these exercises in one go, or break them into smaller sessions throughout the day. The important part is consistency.

When to Expect Results

Here’s the million-dollar question: When will you start noticing changes?

While results vary based on your starting point, genetics, and body composition, most people start seeing visible changes within 3 to 4 weeks of consistent effort. That means doing the full routine, sticking with it, and pairing it with healthy habits like staying hydrated and eating right.

Realistic expectations:

• Week 1: You’ll feel sore (in a good way)—that means it’s working!
• Week 2: Slight firmness under the chin.
• Week 3–4: Noticeable definition around the jawline.
• Week 5 and beyond: Ongoing tightening and toning.

Taking progress photos weekly can help you track changes more clearly than just looking in the mirror. Small changes add up fast when you’re putting in the effort every day.

Additional Tips to Complement Chin Exercises

Diet and Hydration

Let’s be honest—if you’re working hard on chin exercises but eating junk and chugging sugary drinks, progress is going to be slow. You can’t out-exercise a poor diet, even when it comes to your chin. Nutrition plays a massive role in fat distribution and skin elasticity, both of which affect the appearance of a double chin.

What to eat (and drink):

• High-protein foods: Lean meats, eggs, legumes, and tofu help build muscle and support skin health.
• Healthy fats: Avocados, nuts, olive oil—they keep skin plump and hydrated.
• Fruits and veggies: Packed with antioxidants that help fight skin sagging and inflammation.
• Water, water, and more water: Staying hydrated improves skin tone and flushes out toxins that cause bloating and puffiness.

Avoid this stuff:

• Processed foods loaded with sodium and preservatives.
• Sugary drinks and snacks that spike insulin and encourage fat storage.
• Alcohol, which dehydrates your skin and makes your face look puffier.

Make water your go-to beverage, especially before meals. Sometimes what looks like a double chin is just water retention, and upping your hydration can slim your face almost overnight.

Posture Correction

Posture isn’t just about looking confident—it plays a crucial role in how your chin and neck area appear. Poor posture, especially the common “tech neck” from looking down at screens, can weaken the neck muscles and lead to sagging skin under the chin.

Try this quick posture check:

• Sit or stand up straight.
• Pull your shoulders back and down.
• Tuck your chin slightly so your ears align with your shoulders.

Hold that position. See the difference in your jawline? Over time, practicing good posture can naturally improve the definition of your chin and reduce the appearance of sagging skin.

Tips for better posture:

• Set reminders to sit upright every 30 minutes.
• Raise your screen to eye level to avoid tilting your head down.
• Stretch your shoulders and upper back daily to release tension.

Correct posture doesn’t just prevent a double chin—it helps reverse it. Your muscles realign, your skin tightens, and your confidence skyrockets.

Skincare and Massage

Facial exercises are fantastic, but adding skincare and facial massage to your routine can double the results. These extras help stimulate circulation, increase collagen production, and support skin elasticity—all key in reducing a double chin.

Best skincare ingredients:

• Retinol: Boosts collagen and firms the skin.
• Vitamin C: Brightens and tightens.
• Hyaluronic acid: Deep hydration plumps up sagging areas.

Facial massage tips:

• Use upward strokes when applying moisturizer or oil.
• Gently massage from the base of your neck to your jawline.
• Try tools like a jade roller or gua sha stone for deeper stimulation.

Facial massage not only feels amazing—it encourages lymphatic drainage, which reduces puffiness and tightens skin. Combine it with your double chin workout and you’ll be glowing in no time.

Real People, Real Results

Success Stories

There’s nothing more motivating than seeing real people crush their double chin goals—without surgery or fancy equipment. The truth is, consistent practice with facial exercises, paired with healthy habits, can absolutely transform your jawline.

Meet Sarah, 34 – She began doing daily chin lifts and jaw juts while working from home. She combined it with a sugar-free diet and regular yoga. In 6 weeks, her selfies showed a noticeably sharper jawline, and she even dropped 4 pounds.

James, 45 – He always felt insecure about his neck profile during video calls. After a strict routine of fish faces, ball exercises, and better posture at his desk, his double chin shrank significantly in just a month. No surgery. No filters. Just dedication.

Priya, 29 – Dealing with post-weight loss skin laxity, she added facial massages and vitamin C serums to her routine. Her “tech neck” started fading, and now she proudly posts side-profile photos again.

These stories prove it: real people are seeing real changes with simple, consistent routines. You can too.

Expert Opinions

Dermatologists and fitness trainers alike agree—facial exercises have a place in your self-care routine, especially when done correctly.

Dr. Nina D., Dermatologist:
“Facial exercises increase blood circulation, which can improve skin tone and firmness. While they won’t completely eliminate fat, they’re a great non-invasive option to enhance facial contours.”

Coach Leo T., Personal Trainer:
“I always tell my clients: treat your face like any other muscle group. If you train your abs and glutes, why not your jaw and neck too? It’s all about being consistent.”

Experts stress that while these exercises aren’t miracle cures, they are an excellent, affordable, and natural way to tone your face—especially when paired with a healthy lifestyle.

When to Consider Medical Options

Non-surgical Treatments

Not everyone gets the results they want through exercises alone, and that’s okay. If your double chin is mostly due to genetic fat deposits or skin laxity, you might consider non-surgical treatments.

Popular options include:

• Kybella: An injectable treatment that dissolves fat cells permanently.
• CoolSculpting: Freezes and eliminates fat without surgery.
• Ultherapy: Uses ultrasound to tighten and lift skin.

These procedures are FDA-approved, require minimal downtime, and offer more dramatic results. However, they come with a price tag, and you should always consult a certified professional before diving in.

Surgical Procedures

If you’re looking for fast, permanent results, surgery may be an option. While invasive, it can be effective, especially if you’ve got excess skin that won’t respond to other treatments.

Surgical options include:

• Liposuction: Suctions out fat from under the chin.
• Neck lift: Removes excess skin and tightens underlying muscles.
• Facelift: A more extensive option that addresses sagging all over the lower face and neck.

Keep in mind that surgery has risks—scarring, infection, and recovery time. It’s also more expensive. So consider it a last resort after trying natural methods.

Staying Motivated on Your Journey

Setting Realistic Goals

One of the biggest mistakes people make? Expecting to look like a magazine model in two weeks. That’s just not how it works.

Start by setting clear, achievable goals:

• “I’ll do chin workouts 5 days a week.”
• “I’ll drink 2 liters of water daily.”
• “I’ll take weekly progress photos to stay motivated.”

Break your journey into smaller milestones, and celebrate every win—even if it’s just seeing less puffiness in the morning mirror.

Tracking Your Progress

Progress isn’t always visible day to day, but it adds up over time. That’s why tracking is essential.

Here’s how to do it:

• Take “before” photos from the front and side.
• Measure your neck circumference.
• Keep a journal of your exercises, diet, and water intake.
• Note small wins: less sag when you smile, better posture, tighter skin.

Seeing how far you’ve come will keep you motivated to keep going.

Conclusion

Getting rid of a double chin doesn’t have to involve needles, surgery, or expensive gadgets. With a mix of targeted exercises, better posture, solid nutrition, and a sprinkle of skincare, you can absolutely transform your jawline naturally. The key? Consistency, patience, and a little bit of self-love.

Everyone’s journey is different, but one thing remains true—if you put in the work, you’ll see results. So start today. Do those chin lifts, sip that water, and lift your head high (literally and figuratively). Your future profile picture is going to thank you.

FAQs

How long does it take to reduce a double chin with exercises?
Results vary, but most people notice a difference in 3–6 weeks with consistent practice and healthy habits.

Can I do double chin exercises every day?
Yes, daily sessions of 15–20 minutes are safe and effective for most people.

Do I need any equipment for these exercises?
Nope! Most exercises can be done using just your body. A small ball or gua sha tool is optional for added resistance or massage.

Are double chin exercises suitable for all ages?
Absolutely. These exercises are low-impact and can benefit teens to seniors.

Will losing weight help with a double chin?
Yes! Reducing overall body fat often reduces fat under the chin, especially when combined with targeted exercises.