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Neck Fat Exercises: How to Get Rid of a Double Chin

  • 5 min read

Is it possible you could clear up that unsightly double chin with some neck fat exercises? This is a question anyone who’s self conscious about the way their neck looks has pondered once they’ve discovered that you can actually train your neck. The topic of “spot reduction” which speaks to the ability to target fat loss in one specific area of your body, is highly debated. People fall on both sides of the fence, and are passionate in their respective stances.

Today, we’re going to explain whether or not you can actually slim up your neck with certain exercises or not, and help you start feeling more confident in your appearance!


What Causes Neck Fat?

If you’re unfortunate enough to have accumulated fat specifically in your neck, you might be wondering what caused it.

The unfortunate reality is that we don’t get to choose where we carry our weight - everybody holds fat differently. For example, some people carry their weight in their face - they don’t appear overweight everywhere else, yet they have a baby faced appearance. Similarly, some people hold their fat in their calves and ankles - another unsightly place for your adipose tissue to accumulate.

So is there one thing that causes neck fat? No - not really. Sure, in the elderly population, a “fat neck” may be more prominent due to the loosening and drooping of skin causing your fat to hang down lower. Aside from that, though, if you feel that your neck is disproportionately holding fat - it’s just your genetics. So the question instead becomes, what causes fat? Fat is caused by a surplus in calories - you are consuming more than you are burning. Over time, this caloric surplus is stored in your fat cells, and you gain weight.


Can You Lose Neck Fat?

Now, instead of just blaming your genetics and dealing with it, you might be wondering what you can do to lose neck fat. Are there neck fat exercises that can help you slim up? We mentioned in our intro that spot reduction is a hotly contested subject - some people claim you can target fat loss in a specific muscle region, while others say this is impossible.

Unfortunately for those looking to use neck fat exercises to lose weight, the reality is that spot reduction is not possible. While we know you can’t necessarily target fat loss in the neck, there are certainly things you can do to lose neck fat. All hope isn’t lost!

You can start by taking a look at your diet. We mentioned weight gain is caused by nothing more than a caloric surplus - you’re eating more than you’re expending. To reverse the weight gain in your neck and start shedding fat, you can simply eat a slight caloric deficit - where you’re expending more than you’re eating. In a caloric deficit, your body is forced to start using fat as fuel. This leads to weight loss.

You can also exercise to further your caloric deficit - if you don’t want to cut out too many calories, simply burn more. And while it’s true you can’t target fat loss in the neck - there are neck exercises that will help you strengthen and tone the muscles in your neck, leading to a more slim, chiseled appearance.


Do Neck Exercises Work For Fat Loss?

We want to help manage your expectations before sharing some of our favorite neck fat exercises. No - you aren’t going to do these exercises and instantly melt the fat off your neck. But by strengthening the muscles in your neck and increasing their size, you will look like you have a strong, thick neck rather than a soft, flabby one.

Furthermore, the muscles in your neck will then go into overdrive and help you burn even more fat - this is why muscular people have an easier time getting slim and keeping the weight off. So yes - neck exercises will help in your fat loss journey. They also help with pain and stiffness in the cervical spine, decrease the likelihood of neck injuries and concussions, and enhance athletic performance. Simply put - neck training should be a part of everyone's regimen. So let’s get into the top neck fat exercises we recommend.


What Are The Best Neck Fat Exercises?

To accomplish these exercises, you will need some equipment - either a neck harness or the Iron Neck neck training device. If you don’t have weights on hand to use with one of these pieces of equipment, you’ll also need some resistance bands and a door anchor.

Start With Stabilizing Neck Exercises

Because the intricate muscles in the neck are so small, and typically weak, it doesn’t take much to start strengthening and toning them. Even simple stabilizing exercises - such as the 360 spin and the “look left, look right” are enough to start improving not just neck strength and appearance - but overall posture.

By improving your posture, you’ll be able to keep your head high and your neck packed. This alone gives the appearance of a slimmer, healthier neck. Plus, you’ll start feeling better - which is what really matters!

Move Onto Controlled Movement Patterns

Stabilizing the neck is a great start, but you’ll also want to start incorporating some controlled movement patterns to target the specific muscles of the neck - because there are quite a few of them!

Protraction and retraction consists of simply moving your head as far forward as possible, and then tucking your chin back into your neck. This can initially be done without any resistance, then can be performed using resistance belts or an Iron Neck.

More Advanced Neck Fat Exercises

If you’re ready for some more advanced, multi planar exercises for your neck - you’re in the right place. You can do diagonal movements - such as looking downwards to the left and moving your vision upwards to the right - then repeat on the other side. More complex movements, like the figure eight, incorporate all the neck muscles at once. Master the basics before you get here, though.


Final Thoughts On Neck Fat Exercises

While you know now that you can’t just melt the fat off your neck (or any other body part for that matter), you also now have the tools to get started slowly trimming it up.

Start by evaluating your diet, and then incorporate some strengthening and toning exercises into your physical activity. In terms of frequency, shoot for at least 3 times a week - this will depend on how hard you’re pushing it in each session, though.

Your rep range should be at the higher end - between 15-20 for the most part. Remember - you aren’t trying to get a huge, strong neck, you’re looking to tone it and shed fat!