6 Easy Double Chin Exercises

author avatar Dr. Eric Berg 09/04/2023

A double chin is typically linked to weight gain and develops when extra fat accumulates around the chin area. 

Discover how you can lose chin fat with six simple double chin exercises and learn how a low-carb diet helps get rid of excess fat and saggy skin. 

Woman with double chin

What is a double chin?

A double chin, also referred to as submental fat, is caused by excess fat and sagging skin in the frontal neck area. 

Chin fat hides the natural definition of the neck and jaw muscles, giving a double chin its bulging and rounded appearance. 

A double chin can change the overall facial structure, making you look older than you are. Unsurprisingly, double chin surgery has become a popular choice to eliminate neck fat and achieve a defined jawline. 

A study published in Facial Plastic Surgery found that facelifts and neck liposuction are among the most common procedures to remove double chins. 

Another novel approach is to freeze fat cells through cryolipolysis, which can improve a double chin. 

However, it’s important to understand that these invasive treatments are associated with health risks such as bruising, swelling, thrombosis, and bacterial infections

What causes a double chin?

Double chin typically develops due to excess weight, which causes fat accumulation in various body regions, including the chin. 

Contrary to popular belief, the body isn’t supposed to run on sugar, and a diet high in refined carbs, sugars, and grains is often the main culprit of weight gain and, consequently, a leading cause of double chin.  

Genetics can impact body fat stores, which explains why some people are more prone to having a double chin despite maintaining a healthy body weight. 

Age is another factor that can contribute to a double chin due to loss of skin elasticity, leading to loose skin around the neck area and the appearance of an extra skin fold below the chin. 

Male double chin

Six double chin exercises

While excess weight is the leading cause of chin fat, weak neck and facial muscles can also contribute to sagging skin and increase the risk of developing a double chin.

Like any other muscle group, neck muscles need regular exercise to maintain muscle mass and stimulate blood circulation to counteract wrinkles and loose skin. 

Here are six exercises to strengthen your chin muscles and reduce double chin fat.

 1. Straight jaw jut 

• Tilt your head back and look toward the ceiling

• Push your lower jaw forward to feel a stretch under the chin

• Hold the jaw jut for 10 seconds

• Relax your jaw and return your head to a neutral position 

2. Under-the-chin ball exercise 

• Place a ten-inch ball under your chin

• Press your chin down against the ball

• Repeat 25 times daily

3. Pucker up 

• Tilt your head backward and look toward the ceiling

• Pucker your lips as if you’re kissing the ceiling to stretch the area beneath your chin

• Stop puckering and bring your head straight to its normal position

4. Tongue stretch 

• Look straight ahead, and stick your tongue out as far as possible

• Lift your tongue upward and toward your nose

• Hold for 10 seconds and release

5. Neck stretch 

• Tilt your head backward and look at the ceiling

• Press your tongue against the roof of your mouth

• Hold for 5 to 10 seconds and release

6. Bottom jaw jut 

• Tilt your head backward and look at the ceiling

• Turn your head to the right

• Slide your bottom jaw forward

• Hold for 5 to 10 seconds and release

• Repeat the process with your head turned to the left

Plate with keto food selection

How long does it take to see results?

How long it takes to lose a double chin with neck exercises depends on many factors, such as weight status, age, and the strength of your chin and facial muscles. 

While some people can see noticeable improvements within two weeks of regular double chin exercises, others may need several months to reduce chin fat.

Because a double chin is directly linked to excess weight, making the right dietary choices to promote weight loss is equally important as regular exercise.    

Here are two effective ways to get rid of double chin fast. 

1. Follow Healthy Keto®

Avoiding a high-carb diet and processed foods is crucial to lose weight, and adopting a low-carb keto diet can significantly speed up weight loss and help improve a double chin quickly.

Research published in Canadian Family Physician found that a high-fat ketogenic diet is more effective for weight loss than a low-fat diet and promotes better long-term weight management success than other dietary approaches. 

“Limiting carbs and obtaining the majority of calories from healthy fats pushes the metabolism to burn fat, including stored body fat, as a primary fuel source,” explains Dr. Berg. “This promotes fast weight loss and offers profound metabolic benefits linked to a lower risk of diabetes and heart disease.” 

Some keto diet critics point out that restricting carbs may lead to nutrient deficiencies. 

That’s why it’s crucial to do a Healthy Keto® diet focusing on grass-fed beef, wild-caught game meat and fish, seafood, organic vegetables, high-fat dairy, nuts, and seeds.  

16:8 fasting illustration

2. Combine keto with intermittent fasting 

Intermittent fasting is a mealtime schedule that cycles between fasting periods and time-restricted eating windows.

Prolonged periods of caloric restrictions force your liver to tap into stored body fat to generate energy, which explains why fasting is such an effective weight loss tool.   

The 16:8 fast—16 hours of fasting followed by an eight-hour eating period—is a popular intermittent fasting routine that has helped many people to lose weight and improve their health. 


A Healthy Keto diet and intermittent fasting plan are ideal for promoting fat burning, improving metabolic health, and getting rid of double-chin fat quickly.  

Fasting doesn’t just benefit weight loss. Fasting also triggers autophagy, a biochemical process that removes and recycles cellular debris and damaged cell components.

This cellular repair mechanism promotes cell renewal and can support the health and elasticity of the skin, further aiding in reducing the appearance of a double chin. 

Double chin before and after

Key takeaways

A double chin can develop due to aging and genetic predisposition. However, the most common cause of chin fat is weight gain due to a high-carb diet.  

Regular double chin exercises and combining a Healthy Keto diet with intermittent fasting is an excellent strategy to melt neck fat and achieve a defined jawline quickly.


1. Why do I have a double chin?

A double chin is caused by excess fat accumulation in the frontal neck region. It’s typically linked to weight gain as a result of a high-carb diet, constant snacking, and consuming processed foods.

Some individuals have a genetic predisposition and can develop a double chin despite maintaining a healthy weight.   

2. Do double chin exercises work?

Yes, regular neck and facial exercises can increase muscle mass and muscle tone, which helps improve the bulging appearance of a double chin. 

However, it’s important to remember that excess weight is the primary cause of a double chin, and exercises alone may not be sufficient. Combining a low-carb ketogenic diet with intermittent fasting promotes fast weight loss and helps get rid of double chin fast.   


3. Can double chins go away?

It’s possible to get rid of a double chin by avoiding refined carbs and processed foods and regularly strengthening the neck muscles with double chin exercises. 

4. Can I get rid of a double chin in seven days?

While you won’t be able to lose a double chin overnight, it’s possible to see noticeable improvements within a couple of weeks of following a nutritious low-carb diet like Healthy Keto in combination with intermittent fasting and daily double chin exercise.  

5. What are the best double chin exercises?

The best double chin exercises include straight jaw jut, under-the-chin ball exercise, pucker up, tongue stretch, neck stretch, and bottom jaw jut. 

6. Does chewing gum get rid of a double chin?

People who regularly chew gum tend to have strong jaw and chin muscles, and chewing gum (sugar-free) throughout the day can help improve a double chin.

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