Blog Fitness Fitness Tips Exercises For Saggy Neck: How To Keep Your Neck Trim And Toned

Exercises For Saggy Neck: How To Keep Your Neck Trim And Toned

Turkey neck, double chin, jowls-we all want to get rid of them. But what can be done about such a saggy neck? A sagging neck is one of the beginnings of the aging process for some people (9). The skin on your face starts to lose elasticity and muscle tone as you age. New cells form below the layer of fat under the skin and the skin stretches. The connective tissue under the skin however, is firm and doesn’t stretch as easily. Those who are genetically predisposed to losing neck tone may look five to seven years older than they really are. Exercises for saggy neck are about toning your neck muscles so that you don’t have that saggy look and about making sure that the skin on your neck is healthy and elastic (2).


Exercises For Saggy Neck

The first thing you need to do to keep a trim, toned neck is to exercise regularly. This will help the muscles stay strong and firm so they can support your weight. Some exercises include: 

Chin Tucks

Also known as the neck flex, this exercise tenses the muscles at the front of your neck (11).

  1. Sit up straight with your shoulders back and chin tucked in toward your chest. 
  2. Hold for 30 seconds to one minute, relax and then repeat.
  3. Repeat five times. 

Exercises For Saggy Neck: Neck Rolls

  1. To perform the neck roll, first, sit or stand up straight. 
  2. Next, drop your chin slowly toward your chest as if you are touching the top of your chest with it. 
  3. Slowly roll your head to one side until you feel a slight stretch on that side of your neck.
  4. Hold for about five seconds, then relax and return to starting position by rolling the head in the other direction. 
  5. Repeat this movement five times, then switch direction. 
See also
Facial Exercises For Cheeks And Jaws

Neck Side Bends

This exercise can be done standing or sitting up straight with a pillow under your head for support.

  1. Get into the position you prefer – standing or seated.
  2. Slowly tilt the head to the side while keeping the chin parallel to the floor.
  3. Hold this position for five seconds and slowly return to the starting position.
  4. Do this five times on each side. 

Exercises For Saggy Neck: Fitness Ball Neck Exercises

This is a good exercise for getting the muscles in your neck to work together, which helps make them stronger and reduces muscular fatigue (5). You can do this by yourself or with a partner. 

  1. Start out by sitting on the floor with your legs straight out in front of you and a fitness ball between your butt and the wall.
  2. Roll the fitness ball upward until it is under the back of your head and neck. 
  3. Slowly roll your head to one side, hold for five seconds, then slowly return to starting position. 
  4. Do this five times on one side, then switch sides.

Read More: Does Alcohol Make You Retain Water: Here’s What Causes A Puffy Face The Morning After

exercises for saggy neck

Healthy Diet For Saggy Neck

Like most things about our bodies, sagging is related to aging. Since that cannot be changed you need to take care of the neck skin with a healthy diet so it doesn’t lose its elasticity and sag with time. 

Here are a few tips about eating to maintain skin elasticity:

Pile Up On Protein

Protein is essential for building and maintaining muscle. Collagen which is the most abundant protein gives the skin strength and helps maintain its elasticity (1). Eat protein at every meal. Good sources of protein include 

  • Lean meats like fish, beef, and poultry
  • Dairy products like milk, cheese, and yogurt
  • Legumes including beans, peas, and lentils; eggs; nuts; seeds
  • Soy products including tofu and soy nuts
  • Quinoa (a South American grain that has a nutty flavor)
See also
Breast Reduction Exercises And Other Ways To Reduce Unwanted Fat In Your Chest Area

Eat Foods Rich In Vitamin C

Vitamin C is a big player when it comes to collagen production, meaning that foods high in vitamin C are ideal for healthy, elastic skin (12). Vitamin C is found in citrus fruits like oranges and grapefruit, kiwi fruit, strawberries, cantaloupe, sweet potatoes, pineapple, broccoli, red peppers, and various green leafy vegetables including kale and spinach.

exercises for saggy neck

Eat Foods Rich In Vitamin E

This vitamin is an antioxidant, which plays an important role in protecting skin from sun damage. It also helps cell membranes stay flexible so that cells can easily exchange nutrients and wastes (13). Good sources of vitamin E include dark green leafy vegetables like:

  • Spinach
  • Broccoli
  • Kale
  • Turnip greens
  • Mustard greens
  • Swiss chard
  • Romaine lettuce.

This can also be found in avocados, nuts like almonds, peanuts, and hazelnuts; seeds like sunflower seeds; and vegetable oils such as olive oil and canola oil. 

Many of these same foods (especially green leafy vegetables) are also excellent sources of vitamin C, meaning they have a double-whammy effect on skin health.

Drink Water, Lots Of It

Water is a crucial part of a healthy diet – it’s essential to every process that takes place in the body. Drinking enough water gives your organs everything they need to work correctly and helps flush out toxins from your system, which ensures that all the nutrients in the foods you eat are being delivered to the right place (14). 

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Drinking enough water also moisturizes skin from inside so it doesn’t dry out and lose its elasticity (3). Aim for at least eight 8-ounce glasses of water per day. It’s best to drink them throughout the day, not all at once.

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Eat Foods Rich In Vitamin A

This vitamin is essential for cell regeneration which helps keep skin healthy and firm (10). Good sources of vitamin A include:

  • Dark green leafy vegetables including spinach, turnip greens, mustard greens, collard greens, kale, romaine lettuce, bok choy (Chinese cabbage), Swiss chard
  • Cantaloupe, carrots
  • Winter squash like pumpkin, acorn, and butternut
  • Dried apricots 
  • Most dairy products and eggs. 

Eat Foods Rich In Zinc

Zinc plays a key role in tissue production which helps skin stay firm and prevents sagging (6). Good sources of zinc include 

  1. Lean meats like beef, lamb, and pork
  2. Poultry such as chicken and turkey
  3. Shellfish including oysters, crab, and lobster
  4. Nuts like almonds and cashews; legumes including beans, peas, and lentils; seeds including sesame seeds and sunflower seeds
  5. Dairy products such as milk, cheese, and yogurt
  6. Whole grains including oatmeal, whole wheat bread, and brown rice

Read More: Why Am I Losing Weight In The Face: The Real Reason Behind It

Skin Care To Prevent Saggy Neck

Other than exercise and diet, skin care is important to prevent a saggy neck. 

See also
Static Flexibility: Why You Should Do It And Simple Examples For Your Daily Routine

Moisturize The Skin Regularly

Using a moisturizing body lotion can help keep skin smooth and maintain elasticity, reducing the appearance of fine lines and wrinkles. Make sure to use a product labeled as an all-body moisturizer so it will be effective on the entire surface of the body.

exercises for saggy neck

Use Sunscreen

Use sunscreen with a sun protection factor (SPF) of 15 or higher every time you go outside. Sunlight damages skin, causing saggy neck as well as wrinkles and age spots (4). 

 Protect your neck by applying sunscreen before you go outside.

Use Facial Creams

Facial moisturizing creams are formulated to help nourish the skin on your face, so be sure to apply them regularly. You should also look for an anti-aging cream that contains antioxidants like vitamin C and E, which can prevent further damage from sunshine and fight the signs of aging.

Many anti-aging creams contain N-acetyl glucosamine, a natural form of the chemical glucosamine. This ingredient has been proven to stimulate the production of hyaluronic acid (HA), which is naturally found in your skin (8). Hyaluronic acid holds moisture and gives your skin its elasticity (7).

Use A Good Nighttime Moisturizer

Even if you already apply a rich facial cream during the day, it still pays to use a nighttime moisturizer as well. This product is specially designed to provide extra moisture for your skin while you sleep, which can help keep it from drying out and getting creased and sagging.

Consider Using Retinoids

Research has shown that retinoids, which are derived from vitamin A, reduce the appearance of fine lines and wrinkles when applied topically (10). Look for a product that contains retinol or retinal to help speed up cell turnover, which can result in more plump, healthy skin cells.

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Dynamic Warm Up Exercises To Do Before Your Workout

If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way – BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and experience the fun side of fitness and dieting with BetterMe!

exercises for saggy neck

Surgery To Treat Saggy Neck

If you’re considering surgery, it’s important to understand that there are other options. While there are surgical procedures like a facelift or neck lift that can treat sagging skin, aging is an ongoing process and your face will likely continue to change over time.

Keep in mind that surgery can be expensive, involve downtime, and carry risks. 

However, it can also be an effective option. It’s best to consult with your physician to learn more about the benefits and risks of surgical procedures.

Some common surgeries and medical procedures to get rid of turkey neck include:

  • Botox
  • Hyo neck lift
  • Filler injections
  • Non Surgical face facelift 
  • Laser resurfacing of the neck
  • Z-plasty

The Bottom Line

Exercises for a saggy neck, if performed regularly, can help you get rid of the turkey neck. 

 It is important to note that there are many other factors that contribute to sagging skin including genetics, weight gain, and aging. While exercise helps to tighten the muscles in the neck reducing the amount of excess skin hanging around, this alone will not completely remove sagging skin. Remember that eating a healthy diet, maintaining a healthy lifestyle, and following an exercise routine is the key to looking young.

If you’re considering surgery for your saggy neck, consider consulting with your doctor or dermatologist first.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


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  2. Association of Facial Exercise With the Appearance of Aging (2018,
  3. Dietary water affects human skin hydration and biomechanics (2015,
  4. Effect of the sun on visible clinical signs of aging in Caucasian skin (2013,
  5. Effects of Neck Stabilization and Swiss Ball Exercises on the Recovery from Fatigue of Neck Muscles in Turtle Neck Posture: Preliminary Experimental Study -Journal of International Academy of Physical Therapy Research | Korea Science (2018,
  6. Enhancing Skin Health: By Oral Administration of Natural Compounds and Minerals with Implications to the Dermal Microbiome (2018, 
  7. Hyaluronic acid: A key molecule in skin aging (2012,
  8. N-Acetylglucosamine: Production and Applications (2010,
  9. Rejuvenation of the aging neck (2001,
  10. Retinoids: active molecules influencing skin structure formation in cosmetic and dermatological treatments (2019,
  11. The effect of manual therapy and stabilizing exercises on forward head and rounded shoulder postures: a six-week intervention with a one-month follow-up study (2019,
  12. The Roles of Vitamin C in Skin Health (2017,
  13. Vitamin E and Derivatives in Skin Health Promotion (2021,
  14. Water, Hydration and Health (2010,