How to Get Rid of a Double Chin? (6 Exercises to Lose It)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 27, 2024
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In my long tenure as a fitness coach, I constantly come across clients asking me if losing chin fat is possible and how to get rid of it.

It's very hard to target those localized fat deposits without surgery, lasers, and similar interventions, but there certainly are things you can do.

I always recommend natural fat-burning supplements and a combination of physical chin workouts that can build muscle underneath those deposits and make your features much more prominent and attractive.

Today, we’ll be looking at some of these jaw exercises that can tighten that sagging skin under the chin.

Quick Summary

  • To reduce a double chin, combine natural fat-burning supplements with physical chin workouts to build muscle and enhance facial features.
  • Common causes of a double chin include weight gain, aging, genetics, and poor posture, with each factor contributing differently to its development.
  • According to WebMed, working out your neck, chin, jaw, and facial muscles can result in slight alterations to your facial appearance, such as more defined cheekbones and a distinct jawline.
  • In my opinion, as a fitness coach, the combination of targeted exercises and a healthy lifestyle is the most effective and safest approach to getting rid of a double chin.
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Can I Lose Fat Under My Chin?

Yes, you can lose fat under your chin. But, you'll need to lose weight in general since targeting a specific fat area with diet and exercise is nearly impossible.

In certain cases, despite losing fat overall, you may have to resort to surgical and other non-surgical procedures to improve your neck definition and jawline.

Related: How to Get Rid of Neck Fat

Do Double Chin Exercises Work?

Doing chin exercise by looking upward

Yes, double chin exercises are effective. They build specific muscles, enhancing your jawline's appearance, not by reducing fat but by toning the area.

WebMed states that exercising your neck, chin, jaw, and facial muscles can lead to subtle changes in your facial structure, potentially enhancing the definition of your cheekbones and sharpening your jawline [1].

You should keep in mind that regularly doing these, and any other exercises, will lead to losing fat everywhere, including the chin. So, they work more like weight loss exercise regimens.

The great thing is, you don't need special facial exercises to lose chin fat. Daily activities like walking, jogging, house cleaning, or playing with kids, which aid in overall weight loss, also help achieve a defined chin.

6 Ways to Get Rid of It

Marking her chin for surgery, pulling chin skin

As a personal trainer, I've seen clients consider invasive methods like laser lipolysis, which melts chin fat but has its drawbacks. Liposculpture, while targeting fat, doesn't address extra skin and requires local anesthesia.

Mesotherapy is somewhat less invasive, improving skin elasticity through fat-dissolving injections, but, according to NIH, it also poses a risk of nerve damage due to deoxycholic acid [2].

These procedures often involve surgery and multiple injections, and you might need up to six sessions to remove excess skin. Remember, even when done by experts, they carry health risks.

Exercises and natural fat burners are, in my opinion, quite effective and, more importantly, the safest way to achieve this.

Below are 6 exercises that will help you get a more defined jawline:

1. Around the World Warm-Up

A woman rotating her head clockwise

To perform the around-the-world warm-up, gently rotate your head in a clockwise motion, including tilting the head backwards.

Then in the reverse direction after a few clockwise rotations.

Do the same for the jaw by extending the jaw left, then forward to the right and back again. Hold the positions for 1-2 seconds.

2. Whistle at the Ceiling

The whistle at the ceiling chin exercise gives your neck a break after spending hours at the desk.

With relaxed shoulders and a straight back, look up into the ceiling and close your lips as if you’re whistling.

Hold the position for 10-20 seconds, depending on your comfort level. Rinse and repeat ten times.

3. Lower Jaw Forward Exercise

It's sometimes known as straight jaw jut and is similar to the whistle at the ceiling.

To perform the lower jut, stare at the ceiling and push your lower jaw forward. You should feel a stretch under your chin.

Now, pause for 10 seconds, relax, and pull your neck back to its normal position.

4. Stretch Tongue Exercise

A woman stretching her tongue to nose

The stretch tongue strengthens the muscle on the neck, chin, and face.

All you need to do is look straight ahead and stretch your tongue as far as possible, then lift it towards your nose and hold it for 10 seconds.

5. Ball Exercise

It's also known as ball squeeze.

Use a ball of 5-10 inches that is soft and easy to squeeze.

Place the ball under the chin and press the chin down against the ball. Repeat several times

6. Chewing gum

It's possible to get rid of a double chin by chewing gum. The act of chewing burns the fat cells underneath your chin.

Chewing exercises the muscles on your jaw and face line. It makes the muscles tighter by burning calories in the jaw.

To lose face fat efficiently, maintain low calories and opt for a sugar-free chew gum.

Related Article: How To Get Rid Of Hip Fat

What Causes a Double Chin?

A bearded guy showing his double chin

Excess weight, aging, genetics, and poor posture are among the most common factors that cause a double chin. Let’s get into some more detail.

Weight Gain

It’s generally easier for people with large frames to have a double chin/submental fat than it is for slim people.

I've seen firsthand how weight gain affects different body parts, including the face and chin area. Many of my clients who gained weight noticed it wasn't just their waistline expanding, but also their chin area. This is a common pattern I've observed over the years.

“As people gain weight, many gain it evenly all across their body, including in the face and chin area,”

-Chris Dempers, Health & Fitness Specialist.

Aging

Aging is a common factor that causes the accumulating submental fat under the chin. Surprisingly, it's one of the most overlooked. Here’s how aging influences the presence of double chins.

When you’re in your mid-20s, collagen production starts declining. According to the National Institute of Health (NIH), collagen is a protein in the body that holds body cells together and provides strength and elasticity to the skin [3]. 

According to NIH, the more you age, the less collagen you produce and the more the sagging effect on your skin [4]. Furthermore, your muscular definition weakens with age and worsens the sagging effect. It's even worse if you’re a smoker and don't get enough sunlight.

Genetics

A woman having a double chin

Genetics plays a crucial role in determining whether you’re likely to have a double chin in the future or not.

A sure way of knowing this is by analyzing your family line. Do you have a history of skin elasticity in your family? Yes?

Then it's just a matter of time before reality comes knocking.

Poor Posture

If you’re reading this piece on your phone or laptop, you’re contributing to the double chin problem.

You see, craning over your neck is not a natural pose. It causes potential neck pains and may adversely affect the platysma muscle connecting the neck to the chin.

The pose results in weakened muscle and reduced elasticity around the jaws.

Preventive Measures

To prevent a double chin:

  • Prioritize a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to maintain a healthy weight.
  • Regular exercise, including cardio and strength training, helps reduce body fat.
  • Incorporate facial exercises targeting the neck and jawline to tone muscles.
  • Stay hydrated, limit salt intake to reduce water retention, and practice good posture to strengthen neck muscles and improve appearance.
  • Avoid excessive alcohol and smoking, as they can affect skin elasticity.

FAQs

How Long Does It Take to Burn Chin Fat?

It takes about 20 weeks to burn chin fat, but you have to be consistent. Like body fat loss, you can burn extra fat under the chin by observing a strict diet and exercising every day for about five months.

What Foods Cause Double Chin?

High-calorie diets with processed foods and unhealthy fats contribute the most to weight gain and the development of a double chin.

Other factors such as age, genetics, and posture also play a huge role in its development.

To get rid of it, adopt a calorie deficit diet and exercise your jaw muscles regularly.

Why Do I Have a Double Chin When I’m Skinny?

Although you’re skinny, you have a double chin because of genetics. Genes are a substantial contributing factor to the accumulation of fat cells under the chin. Some people are bound to carry more weight in certain areas of their bodies than others.


References:

  1. https://www.webmd.com/fitness-exercise/best-exercises-defined-jawline
  2. https://pubmed.ncbi.nlm.nih.gov/18047610/
  3. https://www.ncbi.nlm.nih.gov/books/NBK507709/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1606623/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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