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There are many exercises to reduce neck fat that you can easily do at home, without any need for extra equipment. There are many causes for neck fat. As you get older, the skin loses its elasticity and youthful glow. That makes the skin droop and gives you a double chin appearance.
Maintaining proper posture benefits the muscles in the body. The muscles in the chin and neck undergo atrophy if you don't hold yourself in the correct position. If you don't do anything about your poor posture, the skin around the neck and chin eventually loses elasticity, resulting in a double chin.
There are specific exercises to reduce neck fat that you can easily do at home. Check them out below.
Exercises to Reduce Neck Fat Quickly at Home
Check out the following five exercises to reduce neck fat that you can do at home. You can also check out these neck exercises for beginners to lose neck fat quickly. Let's get started:
1) Neck Stretch
This is one of the best exercises to reduce neck fat. This is a really effective form of stretching to restore your natural forward posture. It's also great for getting rid of those unsightly and painful back humps.
Instructions:
- Keep your feet shoulder-width apart and arms by your sides as you stand tall.
- Lower your head without shrugging your shoulders.
- Spend ten seconds with your head tucked back.
- Retract your chin and cranium as far as you feel safe doing so.
- Hold the position for ten seconds or till you feel a slight pull in your neck.
- Reposition your neck to its natural position.
- Perform ten sets three times, if possible.
2) Neck Rotation
It's one of the best exercises to reduce neck fat. It can help you get rid of excess fat in the neck and especially double chin. That's because neck rotations increase blood flow, making the neck stronger and less likely to experience future problems.
Instructions:
- Raise your body up straight, or sit up straight in a chair. The feet should be shoulder-width apart.
- Try turning your head clockwise without adjusting your shoulder.
- Make a full circle with your neck, stretching as far as you can.
- Turn your head 20 times, and return it to its starting position.
- Go around in the opposite direction of the clock 20 times.
- When you feel confident, increase the repetitions.
- Keep your shoulders back and back straight to avoid straining the back and neck.
3) Self Neck Traction
Another exercise to reduce neck fat is the self-neck traction. This movement can not only smooth out the ridges in the neck but also ease the tension in the muscles around the neck and shoulder blades.
Instructions:
- Ensure that the body is in contact with the floor by lying flat on your back.
- Raise your legs so that they form an angle of 60 degrees.
- Put a hand behind your head and a hand on your chest, and do it slowly.
- While keeping the hand on your chest pressed down, use the free hand to gently pull your head and neck upward as far as you can.
- You should feel a stretch in the back of your neck. Hold the position for ten seconds.
- Relax and settle into a comfortable position.
- Repeat the sequence 15–20 times, pausing for five seconds between sets of five stretches.
4) Lip Pull
The fourth one in our list of exercises to reduce neck fat is lip pulls. The chin, jaw, and side muscles can all benefit from a good lip pull exercise or stretch.
Instructions:
- Maintain your normal posture and forward gaze.
- Maximum jaw protrusion without shrugging your shoulders is the goal.
- When you've stretched your jaw as far as it can go, raise your lower lip as high as you can.
- Spend ten seconds in this posture before returning to the starting position.
- Always start with ten repetitions, and work your way up from there.
- It's most effective under the chin and along the lower jaw and jawline.
- You shouldn't do this workout right after eating.
5) Mouth Open and Close
You might be wondering how yawning can help you lose weight. We all yawn frequently, but if you wish to tone your neck, you will have to perform this exercise more frequently and regularly. This is one of the best exercises to reduce neck fat.
Instructions:
- Assume a natural, relaxed standing position.
- Do your best to tilt your head back without adjusting your shoulders.
- Spread your lips apart, and shut them again. Take your time, and do it carefully.
- The recommended number of repetitions per cycle to see results is 10-15.
- Take a break so that the muscles can rest in between sets. The pause is great for neck conditioning.
Takeaway
Perform the aforementioned exercises regularly to reduce neck fat. You should also reduce the number of calories you take in daily. Also, drink lots of water; eat healthy carbs and lean protein, and add fruits and vegetables to your diet. You can also check out these cardio exercises for women to lose neck fat quickly.
