How To Get Rid Of A Double Chin, Exercises, & Prevention

A double chin can make anyone feel self-conscious. While genetics play a role, there are also effective ways to get rid of a double chin through exercises, lifestyle changes, and cosmetic procedures.

In this comprehensive guide, we’ll explore the causes of a double chin and prove that you don’t have to live with it permanently. We’ll provide exercises to tone and tighten all the muscles involved as well as toning advice for your full body. You’ll also learn preventative habits to avoid a double chin from forming in the first place.  

With persistence and dedication to these chin exercises and lifestyle tweaks, you can say goodbye to a double chin for good. You’ll feel more confident and ready to show off your beautiful, sculpted facial structure. Let’s get started understanding the causes of a double chin and how to prevent it!

What Causes a Double Chin?

A double chin forms when submental fat accumulates under the chin and neck. Genetics play a key role 

those prone to storing fat in the neck and chin area are more susceptible. But other factors can also cause or worsen a double chin including:

  • Weight gain – Overall body fat increase leads to more chin fat. Even small gains show dramatically due to little submental tissue on an average neck.
  • Posture – Standing, sitting or walking with poor posture leads to mechanical shortening of neck muscles which squeezes chin fat upward. 
  • Aging – As skin loses elasticity with age, it’s less able to hold chin fat in place leading to sagging. Loss of collagen contributes.
  • Smoking – Toxins in cigarettes damage collagen and elastin which support the skin and tissue of the chin and neck. This leads to sagging.
  • Genetics – People genetically prone to excess fat storage in the neck and lower face are more likely to develop a double chin. It often runs in families.
  • Dehydration – Not drinking enough water can cause water retention around the chin area leading to a puffy appearance.

While submental fullness is normal, an excessively large double chin can make the neck appear shorter and impact your facial proportions. A double chin can also make you appear heavier than you are. The good news is many effective options exist to reduce chin fat for a slim, sculpted look!

Lifestyle Adjustments To Prevent A Double Chin

Making certain lifestyle adjustments can help prevent and minimize a double chin over time without invasive procedures. Here are some helpful tips:

  1. Improve your posture – Stand up straight with shoulders back to lengthen your neck. Don’t tilt your head forward. When sitting, don’t slouch or crane your neck. Maintaining proper posture diminishes the look of a double chin.
  2. Stay hydrated – Drink plenty of water to avoid fluid retention around the chin. Carry a water bottle as a reminder to sip frequently. Herbal tea, fruits with high water content and broth-based soups also contribute to fluid intake.
  3. Lose overall body fat – Shedding excess body fat can slim your entire physique, including the neck and chin area. Reduce calorie intake moderately and participate in regular cardiovascular exercise to burn fat.
  4. Build muscle – Lifting weights tones the muscles of your shoulders, back and chest for a more defined, sculpted look that minimizes the appearance of a double chin. Squats are also great to tone your legs, glutes and core. 
  5. Stop smoking – Smoking damages collagen and elastin which leads to sagging skin around the chin and neck. Kicking the habit improves skin tone and texture for a tighter, firmer look.
  6. Moisturize – Using creams with retinol, vitamin C and collagen plumps and hydrates skin on the neck area to reduce sagging. Massage creams upwards into the chin.
  7. Chew sugar-free gum – Chewing gum works out the muscles around the jaw, chin and neck. Opt for sugarless gum to avoid calories.

Making one or more of these simple lifestyle changes can prevent fat accumulation under the chin over time. Now let’s get into specific exercises for a sculpted, defined jawline.

Double Chin Exercises

Performing focused exercises for the chin area can help tone muscles and tighten loose skin to eliminate a double chin. Try these effective exercises:

1. Chin lifts – Tilt your head back and look up towards the ceiling. Hold for 5 seconds. Bring head back to neutral and repeat 10-15 times. Works the platysma muscle under the chin.

2. Chewing motions – Open and close your jaw repetitively as if chewing gum. Complete sets of 15-20 repetitions. Make sure to feel the motion under your chin.

3. Neck rotations – Rotate your neck slowly in a circle 10 times clockwise and 10 times counterclockwise. Keep your posture upright. This stretches the neck while engaging muscles.

4. Vertical neck stretches – Sit or stand straight. Look down at the ground with your chin tucked into your chest. Hold for 10 seconds. Lift your head back up and return to neutral. Repeat 5-10 times. 

5. Lips pulls – Open your mouth into an “O” shape. Use your fingers to gently pull your lower lip down, feeling the stretch under your chin. Hold for 20 seconds. Repeat 5 times.

6. Chin crunches – Lay on your back and place your hands under your head for support. Lift your head upwards while pointing your chin towards the ceiling. Hold briefly, then lower back down. Repeat 10 times.

7. Head turns – Stand or sit upright. Slowly turn your head as far left and right as possible. Do not tilt or shrug your shoulders. Repeat 10 times per side. 

8. Jaw juts – Push your lower jaw outwards, stretching your chin forward. You should feel slight tension under the chin. Hold for 5 seconds and repeat for a set of 10.

9. Facial stretches – Open your mouth into a wide “O” shape. Stick your tongue out towards your chin as far as possible, feeling the stretch. Hold for 10 seconds. Repeat 5 times.

Aim for at least 10 repetitions of each exercise, working up to 2-3 sets over time. Perform this full facial workout 2-3 times per week for the best slimming results. Proper form is vital, so move slowly and focus on activating the muscles under the chin.

Medical & Cosmetic Treatments

For those struggling to reduce a heavy double chin, medical aesthetic treatments are available alongside or following exercise. Potential options include:

  • Injections – Dermal fillers like Voluma or Radiesse can be strategically injected along the jawline to add definition and create the appearance of a slimmer chin. Results are temporary but immediate.
  • Kybella – This is an injectable deoxycholic acid that permanently destroys fat cells under the chin when injected into the area. Multiple treatments provide gradual fat reduction over months. 
  • CoolSculpting – This non-invasive fat freezing treatment uses controlled cooling to crystallize chin fat cells which your body then eliminates naturally over several weeks to months.
  • Liposuction – Invasive surgical suctioning permanently removes excess fat deposits from under the chin and neck. Downtime is 1-2 weeks and results are permanent.
  • Neck lift – This cosmetic surgery removes excess neck skin and chin fat while tightening underlying muscles through incisions under the chin. Recuperation takes several weeks.
  • HIFU (High-Intensity Focused Ultrasound) – This non-surgical skin tightening treatment uses targeted ultrasound energy to stimulate collagen production and gradually lift sagging chin skin over 1-3 months.
  • Chin implant – A plastic surgeon can insert a silicone chin implant through a small incision to augment the size and projection of the chin, diminishing the look of a double chin. 

Discuss all your options thoroughly with a board certified cosmetic doctor to decide which approach is right for your needs and anatomy.

Body Slimming Diet & Exercises

For optimal double chin reduction, focus on overall body slimming as well to shed fat from all areas including your chin and neck. Follow these tips:

  • Reduce overall calorie intake moderately to create a sustainable deficit for gradual fat loss. Focus on fresh, whole foods.
  • Incorporate interval and resistance training 4-5 days per week to tone up and burn fat. Mix up activities to optimize calorie burn.
  • Sip water constantly to avoid fluid retention and stay hydrated for fat loss. Infuse your water with fruits, herbs and vegetables. 
  • Increase protein intake to about 25-30% of your daily calories to curb hunger, build muscle and stabilize blood sugar. Choose lean proteins like chicken, fish, eggs, Greek yogurt and protein shakes.
  • Limit refined carbohydrates including sugary drinks, pastries, white bread, chips, crackers, candy and cereals. Avoid empty liquid calories.
  • Fill up on fiber from vegetables, fruits, beans, nuts and whole grains which provide nutrients and prolong satiety.
  • Healthy fats like olive oil, avocados, nuts and nut butters control hunger while providing essential fatty acids.
  • Take 10,000 steps per day minimum by walking, jogging, hiking or engaging in active movement throughout your daily routine.

Losing just 5-10% of your bodyweight can lead to dramatic slimming of your chin and enhanced facial definition. Patience and consistency are key – with the right lifestyle, you’ll get rid of a double chin for good!


A double chin can make anyone feel self-conscious, but with targeted chin exercises, lifestyle adjustments and cosmetic treatments you can sculpt a tight, toned appearance. Perform facial exercises like chin lifts, chewing motions, lip pulls and stretches 2-3 times per week to work the muscles under the chin. Improve posture, stay hydrated, quit smoking, lose overall body fat and moisturize to prevent and minimize fat accumulation under the chin.

For severe cases, injectable dermal fillers, surgical neck lifts and fat reducing treatments like CoolSculpting and Kybella can provide additional tightening and fat reduction. With consistency performing the exercises and healthy lifestyle habits, you can reduce a double chin for a more youthful, defined jawline and neck you’ll be confident showing off!

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