A double chin, sometimes referred to as submental fat, develops when there’s a buildup of excess fat beneath the chin, resulting in a fuller appearance around the neck and jawline. This can result from various factors, including genetics, weight gain, aging, and poor posture. However, getting rid of a double chin is now possible with the help of exercises, adopting a healthy lifestyle, and cosmetic treatments.

7 Exercises to Reduce Double Chin

Reducing a double chin typically requires a combination of overall weight loss and specific exercises to tone the muscles in the neck and jaw. Keep in mind that spot reduction (losing fat in one specific area) isn’t generally possible. These exercises will help tone and strengthen the area, but weight loss through diet and full-body exercise will be key if excess fat is the main concern.

Here are some exercises that can help tone and strengthen the muscles in the neck and chin area:

Neck Stretch:

  • Sit or stand with a straight back.
  • Tilt your head back to look at the ceiling.
  • Pucker your lips as if you are trying to kiss the ceiling, which will stretch the area beneath your chin.
  • Hold for 5-10 seconds, then relax your lips and return your head to the starting position.
  • Repeat 10 times.

Tongue Stretch:

  1. Sit or stand with a straight back.
  2. Stick your tongue out as far as you can.
  3. Lift your tongue upwards towards your nose.
  4. Hold for 10 seconds and release.
  5. Repeat 10 times.

Neck Rotation:

  • Sit or stand with a straight back.
  • Slowly rotate your head to the right until your chin is over your shoulder.
  • Hold for 5 seconds.
  • Slowly rotate your head to the left until your chin is over your shoulder.
  • Hold for 5 seconds.
  • Repeat 10 times.

Jaw Release:

  • Sit or stand with a straight back.
  • Move your jaw as if you are about to speak, but do not part your lips.
  • Hold for 10 seconds.
  • Open your mouth wide, with the tip of your tongue gently pressing against the back of your bottom teeth.
  • Hold for 10 seconds and release.
  • Repeat 10 times.

Platysma Exercise:

  • Sit or stand with a straight back.
  • Open your mouth wide and pull your bottom lip and jaw over your bottom teeth.
  • Move your jaw up and down.
  • Repeat 10 times.

Resistant Opening of the Mouth:

  • Place your thumb under your chin.
  • Open your mouth slowly while pushing against your chin with your thumb to create resistance.
  • Hold for 5 seconds, then close your mouth slowly.
  • Repeat 10 times.

Resistant Closing of the Mouth:

  • Squeeze a ball (about the size of a tennis ball) under your chin.
  • Try to close your mouth by pushing your chin downwards against the resistance of the ball.
  • Hold for 5 seconds.
  • Repeat 10 times.


For best results, practice these exercises daily and combine them with overall cardiovascular exercise, strength training, and a healthy diet to lose excess weight. It’s also a good idea to consult with a physical therapist or fitness expert to ensure you’re doing the exercises correctly and not straining any muscles.

Can I Reduce My Double Chin Fat with Diet and Healthy Lifestyle? 

Yes, if the double chin fat is accumulated because of weight gain, you can decrease this fat with the help of some specific exercises – as mentioned above – and by adopting a healthy lifestyle. The reason we reiterate adopting a healthy lifestyle repeatedly is that there may be a possibility that submental fat can form again if you don’t take care of your habits. Therefore, for future considerations, follow these guidelines:

  • Eat according to your daily calorie needs.
  • If you are in overall good health, make sure to consume fresh fruits and vegetables daily. 
  • Stay properly hydrated. 
  • Avoid fast food and junk food. 
  • Opt for olive oil instead of palm oil. 
  • Exercise daily. 
  • Maintain your body fat percentage below 20. 

What Other Treatments Can Get Rid of a Double Chin?

If you’re seeking immediate results, you might consider plastic surgery. There are various plastic surgical procedures and cosmetic treatments available to help reduce submental fat. Your doctor will recommend a treatment option based on the degree of chin reduction required and several other factors. One of the cosmetic treatments is Lipolysis.


Lipolysis is a non-surgical procedure used to break down and dissolve unwanted fat. For double chin reduction, targeted substances or energy sources are applied to the submental fat area. These agents or energy, like injections or laser treatments, work to disrupt fat cells, making them easier for the body to eliminate. Over time, the treated area shows a noticeable reduction in fat, leading to a more contoured chin profile. It offers an alternative to more invasive procedures like liposuction or surgery.

Can exercise get rid of the double chin?

Exercise can help strengthen and tone neck muscles, which may reduce the appearance of a double chin, but genetic factors and overall body fat also play a role. 

How can I reduce my double chin naturally?

To naturally reduce a double chin, focus on maintaining a healthy weight, practicing good posture, doing neck and jaw exercises, and staying hydrated.

What exercise burns the most chin fat?

No specific exercise targets chin fat directly, but overall fat loss through cardio, strength training, and a balanced diet can help reduce chin fat as part of overall weight loss.

Can chewing gum reduce double chin?

Chewing gum alone is unlikely to significantly reduce a double chin. A combination of exercise, a healthy diet, and overall weight management is more effective.

What causes neck fat?

Neck fat can result from factors such as genetics, overall body fat, poor diet, lack of exercise, and age-related changes in skin elasticity.

Does gym reduce face fat?

Exercise, including gym workouts, can contribute to overall fat loss, which may result in a reduction of face fat. However, spot reduction is not effective; a balanced approach of exercise, diet, and lifestyle changes is more impactful.


When addressing the underlying factors contributing to a bulging chin, it’s crucial to focus primarily on your diet, exercise, and lifestyle. If achieving a healthy body weight and exploring natural methods do not yield the desired results, then plastic surgery could be an option to consider. However, it’s important to ensure that you consult with a qualified healthcare provider.

At Euromed Clinic, our plastic surgeons collaborate to offer personalized consultations related to concerns like a double chin. If you wish to schedule an appointment, please give us a call at +971 4 394 5422