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How To Lose Neck Fat Fast In A Week

Everybody loves to appreciate our beautiful faces, no matter what time it is. However, having saggy and fat parts can make it difficult to feel that joy. A double chin is a sign of serious concern for your face. Double chin is when the muscle between your jawbone and collar bone starts to accumulate fat. We have compiled 12 easy and effective exercises that can help you reduce neck fat quickly at home.

With regular exercise and a healthy diet, you can shape your neck and reduce the double chin. To prevent your problem from getting worse, it is important to keep your posture correct. This article will show you 15 easy exercises that can be done anywhere to reduce neck fat.

What causes neck fat?

There are many factors that can lead to a buildup of fat around the neck. These factors can be understood so you can reduce the amount of fat around your neck.

1. Age:

Your appearance is influenced by your age. As you age, your once glowing, tight skin begins to lose elasticity. Your skin will look more saggy and double-chined as a result.

2. Genetics:

There is a high chance that you will develop it if you have a double chin, or skin with very little elasticity.

3. Obesity:

Although obesity may not directly impact the fat around the neck, it can be a contributing factor. Due to our lifestyle, junk food and little exercise can lead to obesity and double-chins.

4. Posture:

Your body’s muscles are dependent on your posture. In order to strengthen the neck and chin muscles, you must maintain a correct posture. You can end up with a double chin if you don’t correct your posture.

Effective Exercises To Reduce Neck Fat:

These are the best and easiest exercises to lose neck fat quickly. Each activity is explained step-by-step. Let’s take a closer look at them.

1. Blowing Air

Blowing air can help you lose weight and loosen your neck. It strengthens the muscles around your neck and cheeks. You will get a slimmer look by targeting your cheeks and chin.

What to Do:

  • Place your spine straightened on a low back seat.
  • Your head should be pushed back so your face faces the ceiling.
  • Hold your lips together to blow air out of your mouth.
  • Keep going for approximately 10 to 20 seconds.
  • Keep your neck in this position, and then slowly let go.
  • This exercise can be repeated 2 to 3 times, or as many times you like.

2. Fish Face


The fish face is a great exercise to tone your cheeks and chin muscles. The fish face will stretch your cheek muscles and reduce flabbiness around your neck.

What to Do:

  • You can sit or stand comfortably.
  • Now, suck air from your lips and cheeks to create a shape that looks like a fish’s mouth.
  • For at least five seconds, smile in this pose.
  • You will feel the heat in your jaws and cheeks when you do it.
  • It can be repeated as many times as you want.

3. Chewing gum:

Many people have a bad habit of chewing gum. It can also reduce the fat in your neck. Chewing gum can help reduce double chin in many different ways. Chew it every day and you’ll notice a difference in your jaw, face muscles and jaw. You will feel more satisfied with the food you eat, and won’t succumb to your cravings by chewing gum.

4. Ball Exercise


To make your workouts more fun, add a tool or device to your routine. You can have fun with this ball exercise while losing weight around your neck by keeping a small, squeezeable ball nearby.

What to Do:

  • It is best to do this exercise in a sitting position.
  • Keep your back straight and relax.
  • Now, place the ball under you chin.
  • Slowly lower your chin and apply pressure to the ball in the opposite direction.
  • This can be done 20-30 times per sitting.

5. Neck Glides


Neck gliding can be done in a forward-backwards and to the sides. This reduces tension and makes neck exercises more effective. These exercises can also be done regularly to shape the neck.

What to Do:

1. Side:
  • Standing straight up or sitting comfortably in a low back chair with your legs apart,
  • Move your neck left and continue to glide.
  • Move your neck to the right, and then return to the centre.
  • You should do it at least 20-30 more times on each side of your neck.
2. Front:
  • You can sit or stand in a comfortable place.
  • Take a deep, slow breath. Now move your neck forward and push your jaw as far as possible.
  • For 5 seconds, hold it and then push back. Repeat this 20 times.

6. Self Neck Traction



Regular exercises can help you get rid of fat around your neck. Self neck traction can help you get rid of excess fat around your neck. This will help to remove neck humps and relax adjacent muscles. It also relieves pain.

What to Do:

  • Place your body on the ground, with your entire body touching it.
  • Now, extend your legs at a 60 degree angle.
  • Slowly place one hand on the back of your head, and the other on your chest.
  • Keep your pressure on your chest and use your other hand for pulling your neck up as high as you can.
  • You must feel the stretch in your neck for at least 10 seconds.
  • Slowly relax into a resting position.
  • You can repeat the exercise 15 to 20 more times. It is recommended that you take a five-second break after each five stretches.

7. Neck Stretch:



Neck retraction is the best type of stretch to improve your forward line. You can also reduce the back humps, which are extremely uncomfortable and unattractive.

What to Do:

  • Standing straight up with your feet in front of you, place your hands on your sides.
  • You can tilt your head a little lower, but not round your shoulders.
  • For 10 seconds, keep your neck down.
  • Slowly draw your neck back until it feels comfortable.
  • Keep at it until you feel pressure in your neck. Hold the stretch for 10 seconds.
  • Slowly raise your neck to a normal position.
  • Do ten sets at minimum three times.

8. Neck rotation:



Rotation is one of most effective exercises for removing neck fat, particularly double chin. Rotation increases blood circulation to the shoulders and makes them more durable, which helps prevent shoulder problems.

What to Do:

  • Either stand straight up or use a low back, straight-backed chair. Your feet should be apart.
  • Turn your head clockwise, without moving your shoulder.
  • Rotate your neck in a circular motion, and stretch as far as you can.
  • Before you stop at the original position, rotate your neck 20 times.
  • You can repeat the process 20 times in reverse clockwise.
  • Once you feel comfortable, you can increase your count gradually.
  • It is important to keep your spine straight and not bend your shoulders.

9. Chin Slap



Chin slap should be performed several times per day in order to be effective. It can be done anywhere and anytime. This exercise was used to control double chins and keep your chin strong in the old days.

What to Do:

  • You can sit or stand anywhere.
  • Make a fist using another hand while holding one hand behind your head.
  • Begin by slapping your lower chin or double-chin.
  • After the initial slapping, increase the speed and continue slapping until you are comfortable. Don’t overdo it at first.
  • It should take at least 10 minutes.
  • For best results, it should be done five to six times per day.

10. Lip Pull:



Lip pull is a type of exercise that can help tone your jawlines and chin muscles. This exercise is easy to do:

What to Do:

  • Keep your head straight and keep looking forward, just like you do every day.
  • You can push your jaw out as far as you want, but keep your shoulders still.
  • Lift your lower lip as high and as far as you can until you reach the limit of your jaw extension.
  • For 10 seconds, hold this position and then return to your previous position.
  • This cycle should be repeated at least ten more times, and then gradually increase the number.
  • The stretch is most effective under the chin, jawline, and lower jaws.
  • This exercise should be done after eating.

11. Open and Close the Mouth

Many people may wonder how opening and closing our mouths can reduce fat. It is something that we do every day, even though it may sound silly. However, it is important to do it right in order to achieve the results you desire.

What to do:

  • Keep your head up straight and in a comfortable place.
  • Do not move your shoulders. Push your neck as far as you can.
  • Now, open your mouth wide and close it again. Slowly do this.
  • Every time you open your mouth, you can feel the tension in this area of the neck.
  • This routine should be repeated 10-15 times per cycle to see visible results.
  • Take a break between to allow your muscles to heal.
  • You can also tone your neck with a pause.

12. Side Stretches:

It is impossible to control the amount of fats that are deposited in our bodies. Fat deposits can be placed in a variety of ways. To burn excess fat deposits horizontally, you will need to add side stretches.

What to Do:

  • Keep your shoulders squared and relax while standing straight.
  • With your right arm around your neck, touch your left ear.
  • Slowly bend your neck toward the right shoulder.
  • For 5 minutes, remain in the same position and then release.
  • You can repeat the process with your right arm and left ear.

13. Towel pulls


Towels can be a great addition to neck exercises. These simple stretches can be used in many different ways to achieve the curvy neck that you desire. These stretches help prevent fat accumulation and shagginess in the throat.

What to Do:

  • You can roll a towel down to your shoulders.
  • Join the ends together and pull the towel and your head in opposing directions.
  • For best results, do it multiple times.
  • You can also do it sideways.
  • Place a towel around your neck, but not sideways.
  • Keep your shoulder straight and repeat the process.

Tips to Reduce Neck Fat

  • Reduce the amount of calories that you consume each day.
  • A great way to lose neck fat is by losing extra weight all over your body.
  • Keep hydrated by drinking lots of water
  • Simply do the neck exercises described in this article at your own pace.
  • Healthy carbs and lean protein are your best bets.
  • Instead of eating junk food, eat fruits and vegetables.

It is important to detoxify your body of all toxins. This will help you lose weight quickly. You should gradually increase your exercise, but not overwhelm yourself. Warm water is best for the neck area, as it helps to reduce the accumulation of fat.

We want to know your thoughts on these 13 top exercises to reduce neck fat. We are happy to help you find the best answers and solutions.

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