How To Get Rid of Neck Fat: 7 Exercises To Do At Home

Improving appearance can do wonders for confidence and self-esteem. One common area people struggle with is neck fat. Whether it’s due to genetics or lifestyle choices, excess fat on the neck can make us feel self-conscious and uncomfortable.

Fortunately, there are some simple exercises that can help reduce the appearance of neck fat and improve the overall appearance of our neck muscles. These exercises can easily be done at home, making it easy to incorporate into our daily routine.

We should emphasize that spot reduction (which is when we try to reduce fat in a specific area of our body) is not possible. Instead, these exercises will help strengthen the muscles in our neck, which, when combined with a healthy diet and overall exercise, can help reduce the appearance of neck fat.

What Is The Cause of Neck Fat?

Neck fat is caused by an accumulation of fat in the neck and chin area. This can be due to various factors, including being overweight and having a sedentary lifestyle.

Genetics plays a role in where we tend to store fat on our bodies (1). That said, you find that some people are more prone to having excess fat in their neck area, compared to others.

Age can also contribute to the development of neck fat. As we get older, our skin loses elasticity and the muscles in our neck may become weaker, causing sagging and the appearance of a double chin (2).

Poor posture and weak neck muscles can also contribute to the appearance of neck fat. When our muscles are not strong enough to hold up our head properly, it can create a double chin effect (3).

Most of these causes can be addressed through lifestyle changes and an active lifestyle that results in weight loss.

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How To Get Rid of Neck Fat?

You lose neck fat by losing overall body weight. This principle applies to losing fat in any area of our body. When we lose weight, we lose it all over our bodies, including the neck area.

Essentially, you should make these changes to lose neck fat naturally:

Eat in a calorie deficit

If your maintenance calorie needs are 2000, aim to eat at least 500 fewer calories per day. This will result in a steady weight loss of about 1lb per week (4). Remember that maintenance calories are specific to each individual. It is best to calculate your basal metabolic rate (the amount of calories your body burns to keep its vital organs alive) and then monitor your daily calorie expenditure/intake. This will be the best way to be sure that you are eating in a calorie deficit, while still eating enough calories to allow your body to function as it should.

Eat whole, nutritious foods

Focus on eating a balanced diet that includes lean proteins, fruits, vegetables, and healthy fats. Avoid processed and high-fat foods, as these make maintaining a calorie deficit more challenging (5).

Exercise regularly

To increase your daily caloric expenditure and to create a bigger calorie deficit, incorporate regular exercise into your routine (6). This can include cardiovascular exercises like running or biking, as well as strength training exercises that target the muscles in your neck and chin area.

Improve posture

By keeping your neck and back muscles strong, you can prevent sagging in your neck area. Exercises like chin retractions and shoulder rolls can help improve posture and strengthen these muscles (3).

By following these recommendations, you will not only increase your likelihood of reducing the appearance of neck fat, but also improve your overall health and well-being.

In our previous blog Exercises To Tighten Neck we discussed exercises to get rid of back fat in detail.

How To Slim Down Your Neck With Exercise?

The surest way to slim down your neck with exercise is to engage in at least 30 minutes of cardiovascular exercise daily. This can include brisk walking, running, dancing, or any other activity that gets your heart rate up.

In addition to cardio, a consistent strength training program will increase your muscle mass, which helps in burning fat and boosting your metabolism. Incorporating neck-specific exercises can also help target the muscles in this area.

Here are seven exercises that you can do at home to slim down your neck:

1. Ball exercise
2. Chin retractions
3. Neck stretch
4. Head tilts
5. Pucker up
6. Tongue press
7. Jaw release

Let’s review each exercise in detail.

How to Get Rid of Neck Fat with Exercise

Ball Exercise

The ball exercise is a movement that involves using a small, round object to exercise your neck muscles.

1. Sit up straight in a chair and place a ball, such as a tennis ball or therapy ball, under your chin.
2. Press the ball down lightly with your chin and hold for 5 seconds.
3. Release the pressure and relax for 5 seconds.
4. Repeat this movement 10 times.

Chin Retractions

Chin retractions involve pulling your chin back and holding this position for a few seconds. The chin has a set of muscles that help you swallow food, and retraction exercises work to strengthen these muscles.

1. Sit or stand with good posture, keeping your head level.
2. Slowly pull your chin in towards the back of your neck, without tilting your head down.
3. Hold this position for 5 to 10 seconds, then relax.
4. Repeat for 10 repetitions.

Read more: Perform These Groin Stretches to Improve Flexibility

Neck Stretch

The neck stretch is a simple exercise that can be done anytime, anywhere. This can help alleviate tension and stiffness in the neck muscles.

1. Stand up straight with good posture.
2. Slowly tilt your head to one side, bringing your ear towards your shoulder.
3. Hold this stretch for 10 seconds, then repeat on the other side.
4. Repeat for a total of 10 repetitions on each side.

Head Tilts

Head tilts involve tilting your head back and forth while keeping your neck muscles engaged. Not only does this exercise engage neck muscles, but it also strengthens the muscles that support your head and spine.

1. Sit or stand with good posture, keeping your head level.
2. Slowly tilt your head back, looking towards the ceiling.
3. Hold this position for 10 seconds, then return to the starting position.
4. Repeat in the opposite direction by tilting your chin towards your chest.
5. Do a total of 10 repetitions on each side.

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Pucker Up

The pucker up exercise involves puckering your lips and stretching out the neck muscles as you hold this position. It can also help reduce tension in the jaw and neck area, as well as potentially eliminating the appearance of a double chin.

1. Sit or stand with good posture, keeping your head level.
2. Pucker your lips as if you were going to kiss someone.
3. Hold this position for 5 seconds, then relax.
4. Repeat for a total of 10 repetitions.

Tongue Press

Tongue press exercises work the muscles in the front of your neck and can help improve overall neck strength and appearance.

1. Sit or stand with good posture, keeping your head level.
2. Stick out your tongue as far as possible while looking straight ahead.
3. Hold this position for 10 seconds, then relax.
4. Repeat for a total of 10 repetitions.

Jaw Release

The jaw release exercise helps strengthen the muscles in your jaw and neck, over time, this could be a great way to  reduce tension and appearance of a double chin.

1. Sit or stand with good posture, keeping your head level.
2. Move your lower jaw forward until you feel a stretch in your chin area.
3. Hold this position for 5 seconds, then relax.
4. Repeat for a total of 10 repetitions.

Our How to Lose Neck Fat Fast in a Week has more challenging exercises you can try.

Why Is My Neck Fat But I’m Skinny?

Many of our physical features are determined by genetics, and the distribution of fat in our bodies is no exception. Some people are just genetically predisposed to store more fat in certain areas, including the neck.

Also, what you may be termed as neck fat may just be excess skin or muscle mass that gives the appearance of a thicker neck. This can also be affected by factors like age, diet, and lifestyle habits.

However, it is important to remember that being “skinny” does not always equate to being healthy. 

Maintaining a balanced diet and incorporating regular exercise into your routine are essential for overall health and well-being. So even if you are skinny with neck fat, it’s still important to make healthy lifestyle choices to reduce the risk of health issues in the future.

Read more: 5 Flexibility Exercises for a More Supple You

How to Get Rid of Neck Fat Fast In a Week?

You can’t lose fat in a week. Fat loss is a fairly slow process and requires consistency over a prolonged period of time. However, by incorporating the exercises mentioned above into your daily routine and following a balanced diet, you can gradually reduce neck and body fat over time.

If you experience significant discomfort, consult with a medical professional to determine if there are other options are suitable for you. But even with medical procedures, you need to stick to eating right and exercising not to gain the fat back. That means, it is best to try to change your lifestyle before going for something drastic like a medical procedure. 

Frequently Asked Questions

• Is Neck Fat Permanent?

Fat on any part of the body can be reduced with exercise and a healthy diet. Consistency is key, as it may take time to see results in certain areas like the neck.

• How To Remove Neck Hump Fat?

Neck hump fat can be lost in the same way as fat on other areas of the body – through a combination of a healthy diet, cardiovascular exercise, strength training, and targeted neck exercises. Remember to also maintain proper posture and engage in activities that promote good neck and spine health.

Our Exercises For Saggy Neck  article has more information on this.

• How Can I Slim The Back of My Neck?

You can slim the back of your neck by losing weight, and engaging in posture exercises. To lose weight, focus on a balanced diet and incorporate regular physical activity into your routine. 

As for posture exercises, try chin retractions and head tilts as mentioned above, as well as incorporating core strengthening exercises which can also improve overall posture.

• How To Fix Jawline and Double Chin?

Facial exercises, such as the pucker up and tongue press exercises, can help strengthen muscles in the jaw and neck area to improve jawline definition and reduce a double chin appearance. 

Additionally, maintaining a healthy weight through diet and exercise can also contribute to a more defined jawline. 

Conclusion

Neck fat is a common concern, but it can be reduced through a combination of healthy eating and regular exercise. 

By following the recommendations outlined in this guide and incorporating neck-specific exercises into your routine, you can slim down your neck and improve your overall health and well-being. 

It’s important to have realistic expectations; results may not be immediate, and you may need more targeted procedures if you have a significant amount of fat in your neck.