Neck Fat Exercises That Actually Work: Get Rid of Your Double Chin

Sculpt Your Jawline, Strengthen Your Neck  Without Surgery

Let’s be honest: nobody likes seeing a double chin in the mirror or on Zoom. And while genetics and aging play a role, you don’t have to settle for it. With the right mix of targeted neck exercises, smarter habits, and strength tools like Iron Neck, you can reshape your profile  starting today[1, 2].

This guide walks you through the top neck fat exercises, the real reasons behind that stubborn chin, and how to get lasting results without gimmicks.

What Causes Neck Fat?

Before diving into the workouts, it’s important to understand why neck fat develops in the first place.

• Genetics: Some people are more prone to storing fat under the chin due to inherited traits.
  
• Aging: As skin loses elasticity, fat may sag, forming a double chin.
  
• Lifestyle: Poor posture, excess calorie intake, and sedentary routines all contribute.
  

While you can’t change your genes, you can control your posture, muscle tone, and overall body fat  all of which affect how your neck looks.

Do Neck Exercises Help in Reducing a Double Chin?

Yes, when done right. Neck exercises target key muscles: the platysma, sternocleidomastoid, and deep cervical flexors. Strengthening these not only tones the jawline but also improves alignment. For example, neck tightening exercises are especially effective at reducing sagging and restoring firmness. Strengthening these can help:

• Improve posture and alignment (instantly reducing double chin appearance)
  
• Increase blood flow and oxygenation, which supports fat metabolism
  
• Spot reduction isn’t scientifically proven but training the muscles under the fat improves shape and tightness. Combine this with overall fat loss, and you’re on your way to a sharper jawline [5, 6].
  

Spot reduction isn’t scientifically proven  but training the muscles under the fat improves shape and tightness. Combine this with overall fat loss, and you’re on your way to a sharper jawline.

Neck Fat Exercises (Beginner to Advanced)

Work only in a comfortable mid-range; move slowly; do not hold your breath. Stop immediately if you notice dizziness, visual change, numbness, tingling, weakness, unsteadiness, or electric-like facial pain. Do not perform ballistic or high-velocity neck movements.

You don’t need gimmicks or filters, just a better way to train your neck. Whether you’re starting from scratch or ready to level up, this progressive routine is built to help you:

• Reduce neck fat appearance
  
• Improve posture and alignment
  
• Build long-term neck strength and stability
  

Phase 1: Activation & Stability

(Weeks 1–2) If you’ve never trained your neck before, start here. These movements fire up dormant muscles, correct posture, and prep your body for more advanced work.

1. Chin Lifts

Target: Front of the neck (platysma)

How to Do It:

• Keep your gaze forward or slightly upward while maintaining the neck in neutral or only a small, comfortable lift; avoid end-range extension.

• Pucker your lips upward
  
• Hold for 5 seconds

Why: Helps activate under-chin muscles and stretches tight tissue.

2. Look Left, Look Right

Target: Neck rotators

How to Do It:

• Sit tall
  
• Turn your head left, then right
  
• Turn only through a comfortable mid-range; do not hold at end-range
  

Why: Increases rotational mobility and releases tension from poor posture.

3. Neck Circles

Target: Full neck range of motion

How to Do It:

• Gently roll your head in a full circle
  
• Switch directions after 5 reps
  

Why: Promotes blood flow and primes muscles for training.

Phase 2: Controlled Movement & Strength

(Weeks 3–4)
Once your neck is activated, it’s time to build strength. These exercises improve posture, tone the jawline, and develop foundational control[1, 2, 7].

1.Jaw Juts

Target: Jawline and submental area

How to Do It:

• Push lower jaw forward
  
• Hold for 5–10 seconds
  
• Use only a small, comfortable forward glide; avoid this exercise if you have jaw pain or clicking.


Why: Tones the muscles under your chin for a tighter, more sculpted look.

2. Chin Tucks (Retractions)

Target: Deep cervical flexors

How to Do It:

• Pull chin straight back (double-chin motion)
  
• Hold for 3 seconds

Why: Fixes forward head posture and strengthens the front of the neck.

Keep movement small; do not press the head hard into the surface or force the range.

3.Tongue Press & Hum

Target: Submandibular region

How to Do It:

• press your tongue to the roof of your mouth
  
• Hum softly for 10–15 second

Why: Engages muscles most people ignore a great finisher for any neck session.

Phase 3: Resistance-Based Training with Iron Neck

(Weeks 5 and beyond)

Now that your foundation is set, it’s time to level up.. Iron Neck delivers progressive resistance in every direction, helping you build strength, burn fat, and lock in better posture  for good [1, 5, 6].

Iron Neck 360° Spins

How it works: Strap in, stay centered, and slowly rotate your head around the anchor point.

Why : Targets every neck muscle in every direction, increasing circulation, strength, and control.

Isometric holds can be performed at neutral in several directions; hold 5 to 10 seconds without letting the head move.

360° Isometric Training improves blood flow and strengthens hard-to-reach muscles, the ones responsible for posture and pain.

Controlled Rotational Resistance

How it works:: Perform head turns under resistance → Adjust tension dial

Why: Improves control, supports real-world movement, and prevents injury

Rotational Tension Brake System delivers smooth, adjustable resistance

Diagonal & Figure Eight Patterns

How it works: Guide your head through diagonal or figure-eight paths under tension.

Why  Builds multi-planar strength and challenges your neuromuscular system to fire with precision and control.

Upgrade Your Training With the Alpha+ Harness

The Alpha+ Neck Training Harness gives you even more versatility. With side clipsand2 hanging clips, you can perform both linear and rotational training side-to-side, up-and-down, and everything in between. Introduce harness loading only after you tolerate neutral isometrics and light band work without symptoms; progress gradually and avoid end-range positions.

Built from high-strength materials for serious durability, Perfect for traditional weighted neck training or band-based resistance

Support Your Results With Smart Nutrition & Habits

Training is only half the equation. To reduce neck fat and improve results:

• Eat whole foods: Focus on vegetables, lean proteins, and healthy fats
  
• Hydrate daily: Flush out salt, reduce puffiness
  
• Sleep better: Poor sleep increases fat retention and posture collapse
  
• Fix your posture: Forward head posture exaggerates a double chin, stand taller, look sharper instantly. Weak muscles are a common root cause, which is why these weak neck muscle exercises help restore balance, stability, and long-term definition.

Who should not start neck training without clinical advice:

• Recent significant neck trauma or suspected fracture
• Progressive neurological deficit, gait disturbance, or hand clumsiness
• Known vertebral or carotid artery disease, or recent stroke or TIA
• Post-operative cervical spine status without surgeon clearance
• Connective-tissue laxity disorders or diagnosed cervical instability
• Severe osteoporosis

Stop rules: stop immediately with dizziness, visual change, slurred speech, limb weakness, numbness or tingling, unsteadiness, or electric-like facial pain [1, 3].

Quick FAQ :

1. How do you get rid of fat behind the neck?

Fix your posture, strengthen upper back and neck muscles, and use resistance training like Iron Neck to realign and slim the area.

2. Does chewing gum help to reduce double chin?

No  it doesn’t engage the muscles responsible for neck tone or posture. For visible results, stick to targeted neck exercises.

3. Is neck fat a sign of poor health?

Not always. It can be genetic, posture-related, or tied to weight gain. But it may also indicate insulin resistance or inactivity  worth addressing with training and lifestyle changes.

4. Can poor posture make your neck look fatter?

Yes. Slouched or forward head posture compresses the area under your chin, making it appear fuller. Correcting posture can visibly reduce this  even without fat loss.

5. Is it okay to train your neck if you sit all day?

Definitely. Neck training is especially helpful for desk workers; it offsets tech neck, reduces tension, and improves head alignment. Train in mid-range only; stop immediately if you notice dizziness, visual change, numbness, tingling, weakness, or unsteadiness.


References

1. Blanpied PR, Gross AR, Elliott JM, et al. Neck pain: clinical practice guidelines—revision 2017. J Orthop Sports Phys Ther. 2017;47(7):A1–A83. 
2. Gross AR, Kay TM, Paquin J-P, et al. Exercises for mechanical neck disorders. Cochrane Database Syst Rev. 2015;CD004250. 
3. Jadhav AP, Yaghi S, Engelter S, et al. Treatment and outcomes of cervical artery dissection in adults: A scientific statement from the AHA/ASA. Stroke. 2024;55:e91–e106. 
4. American College of Sports Medicine. Position stand: progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708. 
5. Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011;25(9):2559–2564. 
6. Ramirez-Campillo R, et al. A proposed model to test exercise-induced localised fat reduction with systematic review and meta-analysis; conclusion: no spot reduction. Human Movement. 2021. 
7. Gauer RL, Semidey MJ. Diagnosis and treatment of temporomandibular disorders. Am Fam Physician. 2015;91(6):378–386.  

Disclaimer: The Iron Neck blog provides educational content on neck training, fitness, and recovery. It’s not a substitute for medical advice, please consult a healthcare professional before starting any new exercise or recovery program.