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.
Written by Saravanan Hariram
“If you make a career out of your passion, you won’t have to work another day.” That’s a belief Saravanan “Sharu” Hariram has held, and since bodybuilding have always been deep interests, it is no surprise he chose to make fitness his profession.
A champion bodybuilder, Sharu realized early on that he loves teaching and helping others achieve their health and fitness goals. That’s what makes him an ideal partner for HealthifyMe. Apart from American College on Exercise (ACE) certification, he has also been endorsed as a nutrition and fitness trainer by Fitness One India and DSW Fitness (USA).
Sharu’s goal is to stay fit at any age, and he believes that everyone else should aim for the same. Make small changes to your diet, and exercise, and give it 21 days to become a habit, he says. To lead a healthy life, he believes your mind must have control over your body and not the other way around. So think healthy, and stay fit.
