10 Best Exercises to Reduce Double Chin Instantly at Home

Medically Reviewed by Dr. Priyanka Sharma
Written by Hexahealth Care Team, last updated on 19 September 2023| min read
10 Best Exercises to Reduce Double Chin Instantly at Home

Quick Summary

  • Double chin is a condition in which there is excess fat deposition under the chin. It can be caused by genetics, weight gain, aging, or poor posture.
  • There are many exercises that can help to reduce double chin. Some of the most effective exercises include the chin tuck, the double chin lift, and the neck stretch.
  • If you are looking for a natural way to reduce your double chin, then these exercises are a great option. They are easy to do and can be done at home.

Did you know millions spend lakhs every year to make their faces look beautiful? A perfect jawline is desired by many and for all the right reasons. If you are someone with a double chin wondering how to get rid of it to make your face look beautiful, then double chin exercises are your ideal and effective solution.

The following blog sheds light on what double chin is all about and its causes. Furthermore, the blog focuses on some easy exercises to reduce double chin. So, let’s get started.

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What is a Double Chin?

A double chin is a fatty layer that builds beneath the chin. Also known as the submental fat layer, this layer hangs loose beneath the chin and can significantly impact a person’s appearance.
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Causes of a Double Chin

Since double chins are a layer of fat hanging loose under your chin, most people think that it is caused due to excess fat in the body or only a condition in fat people. Even though it is surely one of the reasons, many other causes can lead to double chin among people. Some of the most common causes include:

  1. Ageing: One of the reasons for double chin among people can be ageing. As the skin ages, it loses its elasticity and causes it to hang loosely below the chin. However, one can use facial exercises to reduce double chin.
  2. Genetics: The genes in the human body determine how the chin turns out to be. If either of your parents has a double chin, then your chances of getting a double chin increase. Even though there are exercises to get rid of double chin, it can be difficult in such cases.
  3. Weight gain: Body weight gain can also reflect on your face, resulting in a double chin. However, with the right weight management diet and exercise to reduce your face fat and double chin, you can return to looking your beautiful self.
  4. Poor posture: Believe it or not, poor posture can be one of the biggest causes of the weakening of muscles around your neck and chin. This weakness of muscles results in a double chin.
    You can find the desired results by working on your posture and engaging in effective exercises to reduce double chin.

Benefits of Exercises on Double Chin

Even though the double chin is a relatively small part of your body, it is equally important. Excessive build-up of fat beneath your chin can not only make you look unappealing but is also considered to be unhealthy.

Fortunately, with exercises to reduce face fat and double chin, you can permanently eradicate this problem. Some of the many benefits of a double chin workout are: 

  1. Toning of the right muscles 
  2. No side-effects 
  3. It can be easily done anytime and anywhere
  4. It makes your face look attractive and appealing

Top Double Chin Exercises

A double chin can impact not just the way a person looks but also how they feel. But a double chin is not something that cannot be removed. With effective facial exercises to reduce double chin, you can bid goodbye to face fat.

Wondering how to reduce double chin through exercises? The following are some easy double chin exercises to do the same. Let’s get started.

  1. Smile: No exercise can be easier than smiling! Yes, we all know that a smile is the best way to increase your beauty quotient and always look charming.
    But did you know that merely by smiling, you are not just using but also tightening many of your facial muscles? If you find it hard to smile, then it’s time for you to pick up that joke book or watch your favourite stand-up comedian.
    Smiling for 30 seconds on a stretch can do better to your spirits and face than you can imagine. Give it a try!
  2. Kiss the ceiling: Have you ever looked at your ceiling and thought it was so beautiful that you must immediately kiss it? If you have not done it, it’s time to do it now. No kidding, kissing the ceiling is one of the best exercises to lose a double chin. 
    1. All you need to do is stand straight, stretch your neck upwards, and form your lips as if kissing the ceiling. 
    2. However, do not instantly let go of your pout and maintain it for at least 5 seconds. 
    3. After 5 seconds, return your head to a normal position and repeat ten times. This simple yet effective exercise to reduce double chin is sure to work its magic.
  3. Stick out your tongue: Remember how, when you were a child, you would stick out your tongue to show your emotions? Well, it’s time for you to do it all over again. 
    1. To do this exercise, sit in one place, open your mouth and slide your tongue out. 
    2. Hold your tongue out for at least 5 seconds. 
    3. After 5 seconds, pull your tongue back in, and close your mouth. 
    4. Repeat at least ten times for best results. Even if this sounds silly, the fact remains that it is a great way to say goodbye to your double chin. 
  4. Intentional underbite: Some people have lower front teeth protruding beyond their upper front teeth, a condition known as an underbite. Even though it is best to rectify this problem in childhood, you can move your face into this position as a double chin exercise. 
    1. Start by sitting comfortably on a chair. 
    2. Now stretch your lower jaw as far as possible from your upper teeth. You can also push your lower jaw upwards as if they are trying to cover your upper jaw. 
    3. Ensure that your mouth remains closed all the time. Hold the position for 10 seconds, return to a normal position, and repeat.
  5. Jaw massage using an oil: Face massages are one of the best ways to tighten facial muscles. All that needs to be done is to find a soothing face oil such as jojoba, almond, lavender, etc.
    1. To apply the oil, firstly, wash your face and pat it dry.
    2. Take a few drops of oil in your palms and gently massage your chin and neck.
    3. As you slowly descend to the neck, you can use either three fingers or your entire hand to do the same. 
    4. Always massage the regions directly above your bone. You can massage for 5 minutes or more for the best results.

However, excess massage can damage your face tissues, so do not forget to be gentle. This can be an effective option if you are wondering how to reduce a double chin without exercise.

  1. The cross: One of the best exercises to reduce fat face and double chin, the cross can be easily done anywhere and anytime (once or twice daily). 
    1. Begin with either standing or sitting as you feel comfortable. 
    2. Slowly drop your head forwards till your chin is resting on your chest. Then lift your head and go back to the starting position. 
    3. Slowly move your head toward the rest position and, after 5 seconds, back to the normal position. 
    4. The last step is to take your head to the right and return to the normal position. 
    5. You can do this simple exercise up to 6 times a day. You might hear sounds of cracks and movements, which is normal. However, ensure that there is no pain in your neck when you are doing this.
  2. Neck rolls: Even though this is an effective exercise to get rid of double chin, it is not advisable for people suffering from back or neck pain issues. 
    1. To do this, first, get in a standing position. 
    2. Now, slowly start rotating your head to the right, and keep switching to the back, over to your left, and back to the front. 
    3. When your head returns to the front, move it back into a neutral position. 
    4. Wait for 5 seconds and repeat the exercise in the opposite direction. You can do up to 10 rotations on both sides for quick results.
  3. Tongue on teeth: One of the best double chin exercises, this can be done both sitting and standing. 
    1. All you need to do is open your mouth as wide as possible. 
    2. Move the tip of your tongue forward in a way that touches the back of your bottom teeth. 
    3. Keep on inhaling through your mouth and not with your nose. When you are exhaling, make an ‘ahh’ sound. 
    4. Remember to keep your mouth open during the entire exercise. You can repeat it ten times.
  4. Chin slap: No, this exercise is not about anyone slapping you on the chin. An easy and effective exercise to reduce double chin, this can be done once or twice a day. 
    1. Gently slap the back of your fingers against the underside of your lower jaw. 
    2. You can do this simple exercise for about 30 seconds, give it a break of 30 seconds, and start again.
  5. Chin lifts: It is a bit challenging exercise to get rid of a double chin. 
    1. Sit or stand comfortably. 
    2. Make a V shape with your thumb and other fingers and move your hand, so the palm faces the jawline. 
    3. While the thumb will be placed on one side of the jaw, the other four fingers will be on the opposite side. 
    4. The next step is to push your jaw through your fingers in a way that your jaw is in the air. 
    5. Hold for 5 seconds, and bring your jaw back to the starting position using your fingers. For best results, slowly repeat this at least nine times.

Tips to Remember While Exercising to Reduce Double Chin

Facial exercises are essential to maintain the elasticity of your skin and collagen. You can eliminate the sagging skin around your chin and neck by indulging in effective exercises to reduce a double chin.

Furthermore, you can approach a sharp jawline and a beautiful face. However, certain dos and don'ts and easy tips must be considered before you begin your exercises. These are: 

  1. Maintain the right exercise schedules. By disturbing the frequency and the duration, it will become difficult to achieve the desired results.
  2. A healthy diet and lifestyle changes. The impact of these changes is sure to reflect on not just your face but also your body.
  3. Roll your neck. You must have often used this simple trick to get rid of your neck pain. It is also a great way to get rid of the double chin.

Lifestyle Changes

How you live your life will surely reflect on the many parts of your life, including your face and personality. Whether you are suffering from the problem of a double chin or any other hassle, a balanced and moderate lifestyle is the key to making everything right.

Other than effective exercises to reduce double chin, the following lifestyle changes are a must to get rid of double chin: 

  1. Eat a healthy diet
  2. Sit and stand in the correct posture 
  3. Regular exercises

When to Consult a Doctor?

If desired results are not obtained despite regular facial exercises to reduce double chin, then it's time for you to seek medical help. In many cases, merely diet and exercises are not enough.

To get the desired results, doctors generally recommend how to remove a double chin without exercise. This involves surgeries and medical procedures.


If your eyes are the windows to the soul, your face reflects your personality. A double chin not only hampers your appearance but also affects your self-confidence. Fortunately, with the right double chin exercises, a person can get rid of their double chin problem and tighten the loose and sagging skin around their face and neck. If you are looking for the right ways to reduce double chin fast by exercise, then the above exercises will surely come to your rescue. You can achieve a beautiful, healthy face and body with a little change in your diet, exercise, and a healthy lifestyle. So, wait no more and regain a sharp jawline and confidence with these simple exercises.

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Frequently Asked Questions

Yes, one of the best parts of the double chin exercises is that they help you get rid of your double chin, tighten your facial muscles, and reduce face fat.

If you are looking for exercises to reduce face fat and double chin, the following exercises will surely come to your rescue. The top 10 double chin exercises are:

  1. Smile as much as you can 
  2. Kiss the ceiling
  3. Stick out your tongue
  4. Intentional overbite
  5. Jaw massage
  6. The cross
  7. Neck rolls
  8. Tongue on teeth
  9. Chin slaps
  10. Chin lifts
One of the biggest misconceptions regarding the causes of double chin is that it is caused only by excess fat in the body. Even though it is one of the major reasons, there are other reasons as well. These include ageing, genetics, poor posture, etc.
Yes! Exercise is an effective way to eliminate the double chin. When a person practices regular exercises, they are working towards strengthening their facial muscles and improving their elasticity. This, in turn, will do wonders for a person to get rid of their double chin. A person can also make lifestyle and dietary changes to see quick results.
To get the best results through double chin exercises, one must do the exercise once or twice a day. The repetitions must be done at least ten times each.
Unless a person suffers from back or neck-related problems, the exercises to get rid of a double chin are super safe. Anyone with this problem can easily and regularly do these exercises.
Absolutely! One of the best points about the double chin exercises is that they can be done anytime and anywhere. All that needs to be considered is for a person to be comfortable.
Even though there are no risks and precautions associated with exercises to lose double chin, a person needs to ensure that they are not overdoing these exercises. Also, if one feels pain in their face, neck, or back, they must stop immediately.
Depending on the number of repetitions a person is doing and their regularity with the exercise, results from double chin exercise can be seen within 10 to 15 days.

Excessive body weight is one of the most significant causes of a double chin. A healthy diet plays a vital role in reducing excessive body weight. However, a healthy diet alone cannot help people eliminate extra weight and reduce double chin.

Adopting a healthy lifestyle and engaging in moderate exercise are equally important.

Yes, lifestyle changes are essential to eliminate the double chin problem. From eating right and exercising to maintaining an ideal body weight and the right posture, lifestyle changes are sure to do wonders to reduce the double chin and improve a person’s overall health.
The duration of the double chin exercise depends on the kind of exercise that a person chooses to do. However, they can do these exercises for 5 to 10 minutes, and the frequency of each step should not be more than 5 to 15 seconds.
One exercise that may help reduce double chin fast is the chin lift. To do this exercise, sit with your back straight, tilt your head back, and look toward the ceiling. Pucker your lips and hold for five seconds. Relax your lips and lower your chin. Repeat this exercise 5-10 times daily.
Exercises that may help reduce double chin fat include chin lifts, neck stretches, and tongue exercises. These exercises can help strengthen and tone the muscles in the neck and chin area. However, it's important to combine exercise with a healthy diet and overall weight loss for the est results.

To reduce double chin without exercise, some options include maintaining a healthy diet and weight, staying hydrated, getting enough sleep, and practising good posture.

Some non-surgical options for reducing double chin include using facial creams or serums, undergoing Kybella injections, or trying chin sculpting treatments like CoolSculpting.

To reduce double chin by doing exercises to strengthen the muscles in the neck and chin area, you can try exercises like chin tucks, neck rotations, and jaw stretches. These exercises can help strengthen and tone the muscles, reducing the appearance of a double chin. Regular practice and consistency are key for best results.

Updated on : 19 September 2023

Disclaimer: The information provided here is for educational and learning purposes only. It doesn't cover every medical condition and might not be relevant to your personal situation. This information isn't medical advice, isn't meant for diagnosing any condition, and shouldn't replace talking to a certified medical or healthcare professional.


Dr. Priyanka Sharma

Dr. Priyanka Sharma

MBBS, DNB Plastic Surgery

14 Years Experience

Dr Priyanka Sharma is a well-known Plastic, Reconstructive and Aesthetic Surgeon associated with HealthPort Clinic in Delhi. She has 14 years of experience in Plastic, Reconstructive and Aesthetic surgery and worked as an expert Plastic,...View More

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