8 ways to get rid of that dreaded double chin

Saravanan "Sharu" Hariram

August 10, 2023

Love handles you can hide but what do you do when one appears on your face? The dreaded double chin is hated universally and often acts as the final wakeup call for those who’ve been putting off getting their fitness routine in order.

But while gymming, yoga and dieting may help shed pounds and inches elsewhere, the double chin proves surprisingly stubborn.

We give you eight exercises that you can do to zap that dogged roll of fat. Most of these can be done standing or seated. Aim for 10-15 reps a day.

The Tongue Press

Keep the back straight, the shoulders down and look up at the ceiling. Press your tongue flat to the roof of your mouth strongly. Simultaneously, lower your chin to your chest as far as you can without rounding your upper back. Relax your tongue and straighten your neck to return to the starting position.

The Chin Lift

Stand straight, lift your face up and raise your chin towards the ceiling. Pucker your lips upwards – as if you’re air kissing the ceiling – for about 15 seconds and hold. Do this 10 times.

The Neck Roll

This is an exercise that you can do even at work. Stand straight or sit upright and turn your head to the side so that your chin seems parallel to your shoulder. Slowly roll your head downwards and to the other side. This exercise also tones your neck and gets rid of neck and shoulder cricks.

The Jaw Release

Keep your spine erect, whether in a standing or sitting position. Deeply inhale and slowly exhale through your nose while moving your jaws to mimic a chewing action.

The O

Keep the back straight and the shoulders down. Tilt your head back and look at the ceiling. Close your lips so they are together but relaxed. Keeping them closed, open your mouth to form an “O” shape.

The Pout and Tilt

Form the best pout that you can and hold this face. With your lip still out, contract muscles at the front of your neck and lower your chin to your chest as far as possible without rounding your upper back. Pause and hold. Relax your lips and straighten your neck.

The Chin Rotation

Hold your spine erect. Lead with your chin and gently rotate your head so it moves in a full circle – shoulder to chest to shoulder to back. If it seems uncomfortable, stick to semicircles moving from shoulder to shoulder. Shoulders should be down and back throughout the movement.

The Head Lift

Lie down face-up on the bed, your head hanging off the side. Gently lift and curl your head towards your chest as far as you can. Make sure the shoulders rest flat on the bed. Hold for 10 seconds and slowly relax your neck.

About the Author

Saravanan “Sharu” Hariram is an ACE Certified Personal Trainer with a passion for bodybuilding. Combining his love for fitness with his career, Sharu did his certification in Sports Nutrition, and Rehabilitation and Healing Nutrition. Currently a Master Trainer with HealthifyMe, he specializes in Weight Management, Marathon Training, and Physical Rehabilitation. In his 20+ years of experience, Sharu has always maintained that one’s mind must have control over their body in order to lead a healthy life. At HealthifyMe, he continues to follow his passion while helping those around him realise their fitness goals.

Related Articles


3 responses to “8 ways to get rid of that dreaded double chin”

  1. Wow! Great post really amazing! Amazing advice are given to How To Lose Neck Fat.It is worth reading your article.

    • Hi Thakshila, We really appreciate you taking the time out to share your experience with us. Thank you so much for your kind words.

Add Your Comment

Your email address will not be published. Required fields are marked *

Your health is our priority. Talk to one of our experts and get the best plan for you today.
Chat With Us