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5 Exercises to Lose a Double Chin

Choreologist Juliette Kando is a fitness and health expert and author of "Natural Facelift", published by HarperCollins.


One of the major attributes of good looks is a clean, well-defined jawline. The three chin exercise videos in this article help to train the muscles under the chin and internal muscles (tongue and throat) to prevent and correct the appearance of a double chin. Before watching and practicing the three videos, ask yourself the question: Where does a double chin come from? What causes a double chin to appear in the first place? Factors that create a double chin can be one or more of the following.

  1. Excess Weight and Fat on the Body
  2. Over-curvature of the Neck (miss-alignment)
  3. Weak Local and Internal Muscles
  4. Age
  5. Genetics

1. Excess Weight

Needless to say that if you are overweight there is more chance of a double chin growing to deface your youthful features than if you keep your weight to a healthy size. The more fat you carry on the body the more chance of developing a double chin. Cut out all processed foods. Eat real living food instead and cut out or reduce meat and dairy products from your diet. You'll find some great resources at the end to help you lose weight. For now, have a look at how to carry your head in a well-aligned, centrally balanced position.

2. Over-curvature of the Neck

The second obvious cause for having a double chin is when the head is not carried properly above the spine. Look at the next illustration and see for yourself how carrying the head in front of the body inevitably creates a double chin. When the head is carried too far forward, a double chin will grow to fill up the space between the neck and head. When this happens, the chin is protruding forward and the back of the neck becomes over-curved, giving people the appearance of having a short neck, when in fact there is no such thing as a short neck. We all have seven cervical vertebrae. A short neck is just an over-curved neck.

The green line shows the line of gravity. Holding the head in front of the body creates a double chin, a short, over-curved neck and much pain to go with it.

The green line shows the line of gravity. Holding the head in front of the body creates a double chin, a short, over-curved neck and much pain to go with it.

How to Correct a "Short" Neck

Working on getting your head back to its natural upright place is the next thing to consider. As soon as you learn to carry your head in the right place there is no longer a need for a double chin. As an extra bonus of re-aligning the head, your neck will grow longer and taller. Once the head is better balanced, any stiffness and pain in the neck and shoulder area, even headaches, will vanish. Why?

It stands to reason: when the head is off-balance you need more muscle force to hold it in place. Neck and shoulder pain comes from muscles doing overtime holding the head in an off-balanced position. Poor back-of-the-neck muscles are in a chronic state of tension. That is what causes all that pain and discomfort. So while re-aligning the head is a vital part of losing a double chin, lose the neck pain while you are at it. Correct head alignment may be achieved by doing the "Yes", "No", and "Maybe" exercises on a daily basis as shown in the next video.

"Yes", "No" and "Maybe" Exercise Video

3. Weak Local and Internal Muscles

The red arrow in the next picture illustrates that there is some muscle immediately under the chin. The base of the tong (which is a very strong muscle) can also be made to pull up the area. To feel those muscles working for yourself place the back of your hand under the chin and

  • suck as hard as you can
  • mimic saying the letters "L", "K" and "N"
  • the action of yawning also seems to contract the same local muscle group

As shown in the next illustration, all the above actions create pulling-up contractions to tone muscles in the area under the chin.


Now that you know

  • why you have a double chin
  • how to re-align the head and
  • how to strengthen the local and internal muscles

follow the Head Lifts exercise in the next video. It will strengthen the neck muscles so that they will be able to hold your head in that new correctly balanced place at all times. But wait, first learn how to lie flat on the floor comfortably.

Caution when Lying on the Floor

CAUTION: With an overdose of Western comfort many of us have lost the simple ability to comfortably lie down on the floor in a supine position (on your back). How come? A life of sitting too much and not moving enough plus the constant downward pressure of gravity results in an over-curvature of the spine and neck. When that happens, you are no longer able to lie down on your back on the floor comfortably.

If your neck and back-of-the-waist area are uncomfortable when you are lying on the floor, use appropriate supports as sown in the next picture to reduce the over-curvatures of the spine. The back of your neck should be relaxed and elongated. Your head should rest comfortably with the face parallel to the ceiling, without having to bend your neck back. So keep the chin down.

Scroll to Continue

Now you are ready to perform the Head Lift exercise shown in the next video.

Head Lifts off the Floor

Even for those of you who are a little on the plump side, toning the neck muscles with the "Head Lifts" exercise will soon reduce the size of your double chin . Now let's get started.

  1. Lie flat on the floor on your back, pull up your knees and rest your hands by your sides.
  2. Now focus your attention on the back of your neck. Keep your chin down. When you feel comfortable, take a deep in-breath through the nose.
  3. Slowly lift your head only an inch off the floor while breathing out through the mouth, and hold it in mid-air. Feels heavy what?
  4. When you can no longer hold your head off the floor, gently put it down and have a rest.
  5. Now slowly roll the head on the floor as if to say: "no,no..." to fully relax the neck.
  6. Do a second Head Lift, but this time lift your head a little higher as far up as you can while aiming the tip of your chin towards your breast bone, and hold it there for as long as possible without causing too much strain on the neck.
  7. Again gently put your head down on the floor and slowly move your neck loose from side to side to relax it.
  8. Repeat the Head Lift four or five times only in the beginning. Later, as your neck becomes stronger, do as many Head Lifts as you can manage without too much strain on your neck.
  9. To finish the Head Lift exercise, come up to sitting or standing and release all tension in the neck by doing slow neck rolls.

How to Grow a Neck Line and Expand the Chest with "Head Walk"


Everyone wants to get rid of a double chin but keen beginners tend to overdo it.

You must be patient to achieve results. Remember my motto: "No Pain, Just Gain". Head Lifts are quite strenuous on the neck so do them slowly, and don't do too many. Wait until you feel strong enough.

Important: Fully rest your head and neck on the floor after each repetition, and don't forget to breathe.

4. Age

It is true that older people are more prone to having a double chin simply because over many years, gravity takes its toll and the skin and fat tissue begin to sag. Once you notice this happening half the battle is won. Not all old people have a double chin. Those with fit faces don’t. You too can take countermeasures with specific exercises as shown in these videos and also use gravity inversion to lose a double chin.

5. Genetics

Your double chin may be inherited from your parents or grandparents like the size of your body, the color of your hair, bunions, character traits, and mannerisms. Genetically inherited characteristics are often brushed aside because people think nothing can be done about them. With a double chin, however, lifestyle and dietary changes plus targeted subtle exercises as shown in these videos can create permanent changes to help you get rid of the condition.

Do you Have a Double Chin?


That's all, keep practicing and good luck with the 3 videos

  • Yes, No and Maybe
  • Head Lift off the Floor
  • The Head walk

All containing simple exercises to lose your double chin for good.

Please feel free to leave a comment or ask a question in the discussion below.

Further Reading

How I Lost 10 Pounds in 60 Hours With Autophagy and Water Fasting

How Can I Make Myself Sleep on My Back?

Why Hanging Upside Down (Gravity Inversion) Is Good for You


How Can I Get Rid of My Double Chin?

Double Chin Causes and Treatment

What Really Causes a Double Chin?

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


Juliette Kando FI Chor (author) from Andalusia on December 05, 2014:

Hi Susan,

Yes, try the chin-ups on the floor and neck exercises. If you do them regularly you'll soon see improvement. A better posture and a toned neck will certainly make you feel better.

Susan Deppner from Arkansas USA on December 05, 2014:

Certainly genetics and age have contributed to my lack of a nice jaw line (I hate to admit to "double chin") but I hadn't thought about curvature or misalignment of the neck. Interesting. Guess I'd better get some exercise!

Juliette Kando FI Chor (author) from Andalusia on June 18, 2013:

You are welcome Kiran, thank you for dropping by.

Kiran on June 18, 2013:

Great article........ Thanks...

Juliette Kando FI Chor (author) from Andalusia on May 12, 2013:

You are welcome Rose, thank you for dropping by.

rose-the planner from Toronto, Ontario-Canada on May 12, 2013:

Excellent article and great video! Thanks for sharing.

Juliette Kando FI Chor (author) from Andalusia on April 28, 2013:

How long did it take you Shahzeb?

Shahzeb on April 28, 2013:

Excellent exercise,got rid of my double chin.Thanks a lot.Hoooorah!!!!

Devika Primić from Dubrovnik, Croatia on July 10, 2012:

Voted Up!! Brilliant way to lose that chin and so easy

Juliette Kando FI Chor (author) from Andalusia on February 09, 2012:

Thank you Ronald. Nice to see you here.

ronaldoh from England on February 09, 2012:

Very interesting and different, voted up!

Juliette Kando FI Chor (author) from Andalusia on November 07, 2011:

Yes Babygirl, do it. You will see it work in a couple of weeks if you do it every day or about five or ten minutes.

Babygirl on November 06, 2011:

I like that: If you can do sit-ups, you can do chin-ups. I managed to tone my stomach so I'll definitely try the chin-ups for my fat double chin. Thanks!

Juliette Kando FI Chor (author) from Andalusia on September 16, 2011:

You are welcome Lady_E, do the exercises before you get a double chin and you'll never have one.

Elena from London, UK on September 16, 2011:

A very useful and very unique Hub. I didn't know there were chin exercises. Thanks.

htodd from United States on July 30, 2011:

Great post..Thanks

Juliette Kando FI Chor (author) from Andalusia on March 18, 2011:

Yeah, yeah Wendy, they all say it's for their friends. No shame in having a double chin now that you can do something about it.

wendy87 on March 09, 2011:

useful bookmarked for my friend need these exercises

Juliette Kando FI Chor (author) from Andalusia on March 05, 2011:

You are Welcome crystolite. Thanks for dropping by.

Emma from Houston TX on March 03, 2011:

Nice article in here.thanks for sharing.

Juliette Kando FI Chor (author) from Andalusia on March 02, 2011:

You are welcome Pilot. Keep on trucking and don't forget to play fair.

pilot ron trumble on March 02, 2011:

thanks for your help hawaii

Juliette Kando FI Chor (author) from Andalusia on March 02, 2011:

Goog luck with the chin-ups Barry. I'm sure you'll soon see a difference.

Barry123 on March 01, 2011:

I'll definitely try the chin-ups now that I found out how to do them. Just a question of patience and perseverance as you say Sue. Wish me luck I need it.

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