Blog Fitness Trainings How to Lose Neck Fat Fast in a Week? Tips for Sculpting a Leaner Neck

How to Lose Neck Fat Fast in a Week? Tips for Sculpting a Leaner Neck

Calories Burned Walking 1 Hour: How to Calculate the Calories You Burn While WalkingWe often admire celebrities for their slim, attractive faces and curvy necklines. Our desire to attain a similar level of beauty drives this fascination. This is always a hot topic for those who are constantly seeking new ways of enhancing their appearance and feeling more confident.


A fat neck not only gives you a sense of discomfort, but also creates an older look which may negatively impact your self-confidence. That said, there are many natural, nonsurgical ways to address this concern and eliminate an unattractive double chin.

You may be wondering how you can lose neck fat in a week.

Fasten your seatbelts and prepare to put on your best effort. Consistency, engaging in specific exercises, following a healthy diet plan, and embracing a healthier lifestyle will all bring you closer to your goals. You need all of this in your arsenal to quickly reduce neck fat, sometimes in as little as just a week!

So let’s explore a variety of non-surgical approaches that can help you create a nice jawline and a younger, more confident look. 

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What Exercises Help Lose Neck Fat?

Neck fat that arises from obesity and weight gain may result in a double chin. This is a concern that causes many people to fret. However, there’s no need to worry because we’re here to recommend a series of exercises that can help reduce neck fat. 

If you’re curious about how to lose neck fat, here are a few simple yet effective exercises to help you do so. We explain them step by step so you can easily follow along. Let’s take a closer look at how to do them (3):

Blowing Air

This is a simple and easy workout. This exercise can tone the muscles in your cheeks and jawline, giving you a firmer appearance.

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How to Perform:

  1. Sit straight in a chair
  2. Puff your cheeks while taking a deep breath
  3. Start moving air from one cheek to another
  4. Repeat the process for 10 to 15 seconds
  5. Gently release the air, and repeat 2 to 3 times daily

Chewing Gum

Chewing gum can engage and exercise muscles in the face and jaw which may help tone your facial and jaw muscles and reduce neck fat.

You should always opt for sugar-free gum, as an excess intake of sugar can be associated with weight gain. Avoid chewing for long hours as this may cause jaw strain.

Fish Face

The fish face is another face exercise recommended for toning muscles and helping to improve your jawline and double chin. It works the muscles in your cheeks and helps your jawline look better. 

How to Perform:

  1. Suck some air into your cheeks to create a fish-like face
  2. Smile while keeping your cheeks in this state
  3. Hold for a few seconds, then release the air
  4. Repeat several times

Neck Glides

If you are performing neck fat exercises, you should consider including neck glides as part of your regime. They have the potential to strengthen the muscles around your neck.

How to Perform:

  1. Stand up straight or sit on a chair
  2. Gently move your neck to the left with your shoulders straight
  3. Hold this position for a few seconds, then return to your normal posture
  4. Now repeat for the right side
  5. Repeat this several times

Cervical Traction

This is an effective therapeutic technique for reducing neck pain that can help improve mobility. Cervical neck traction can help relax the neck muscles and reduce pain.

How to Perform:

  1. Lie down on a flat floor with your legs bent at a 60-degree angle
  2. Merge your fingers and gently place your hands on your head
  3. Lift your head, placing your neck in the resistance
  4. Hold this stretch for a few seconds, then release

Neck Rotation

Neck rotations can improve neck muscle mobility and help achieve a sharper jawline.

How to Perform

  1. Sit on a chair, then rotate your head clockwise, keeping your shoulders straight
  2. Repeat the process anti-clockwise
  3. You can rotate your head about 15 to 20 times for each side.
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Open/Close Mouth

The name may sound absurd, but this is also an exercise that can effectively shrink that double chin. 

How to Perform:

  1. Sit or stand normally
  2. Open your mouth as wide as possible, then close it
  3. You should feel the tension in your neck muscles
  4. Repeat this process as much as you can.

If you’re still wondering how to lose neck fat fast, the above methods can definitely work for you.

Remember, consistency is the key, but you cannot lose neck fat fast overnight, so you should start slowly and increase according to your strength. With consistent but slow effort, you can achieve the desired result (5).

Read more: Calories Burned Walking 1 Hour: How to Calculate the Calories You Burn While Walking

What Causes Fat Necks?

Neck fat is primarily caused by the accumulation of fat beneath your chin, commonly known as submental fat (6). In most instances, obesity or weight gain contributes to a fat neck, but there are cases where obesity isn’t the only cause.

A fatty neck is often referred to as a double chin. Obesity and unhealthy eating habits are the primary factors that lead to a fat neck. Various other factors can also contribute to neck fat, including(7):

  • Aging
  • Genetics
  • Unhealthy lifestyle
  • Eating habits
  • Prolonged slouching/bad posture
  • Hormonal Imbalances
  • Genetics

Fat neck female causes

How Can I Lose Neck Fat in 7 Days?

Losing a significant amount of neck fat in just 7 days is a challenging goal that may require much effort and may actually be unrealistic. In this case, you must use every possible tool you have at your disposal!

The following practices can help you achieve your desired results:

  • Include vegetables, fruits, whole grains, healthy fats, and lean protein in your diet. Also, avoid eating oily and fast foods as they can contribute to weight gain and the accumulation of body fat.
  • You should include cardiovascular exercises in your routine. This can be cycling, brisk walking, or jogging, which can enhance overall fat burning.
  • Always make sure to drink plenty of water—at least 12 glasses a day—to keep hydrated. Perform neck glides, cervical traction, neck rotation, lip pulls, and shoulder shrugs.
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These tips can help you reduce your neck fat and achieve an ideal neckline.

How Can I Slim Down My Neck?

A perfect-looking face is incomplete without a well-tuned and slim neck. We have brought together five effective exercises that can help you get a slimmer and better-toned neck (1):

Chin-to-Chest Neck Stretch

This exercise can help increase your flexibility and reduce muscle soreness. To do this exercise, you must:

  1. Find a quiet place and sit on the floor
  2. Let your arms hang naturally at your sides, and ensure your shoulders are not hunched up.
  3. Slowly lower your chin toward your chest. Imagine trying to touch your chin to your chest. Be gentle and go only as far as is comfortable. You should feel a gentle stretch along the back of your neck.
  4. Once you’ve lowered your chin as far as it comfortably goes, hold the position for about 15-30 seconds. Focus on breathing deeply and relaxing into the stretch.
  5. Slowly lift your head back to a neutral position, keeping your movements controlled and smooth.
  6. Repeat these steps several times
  7. Be cautious not to force your chin too close to your chest, because overstretching may cause strain or discomfort. 

Side Neck Stretch and Neck Twist

Stretching the neck can help relieve tension in the muscles around the head and ease headache symptoms. To perform a side neck stretch, you must:

  1. Take a seat. Hold your hands and shoulders firmly
  2. Tilt your head to the side and try to touch your right ear to your right shoulder
  3. Maintain this position for 10 to 15 seconds

These neck fat exercises are quite effective. You should perform them carefully to avoid straining your neck muscles. It is strongly recommended that you consult with a professional if you are experiencing any kind of pain or discomfort.

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How Can I Get Rid of a Double Chin?

You can get rid of a double chin by following a healthy lifestyle and performing various neck exercises to lose fat. Here are some tips that can help you slim down your neck (4) (6):

Aerobic and Cardio Exercise

Try cardio and aerobic exercises such as cycling, jogging, or swimming. These activities burn calories while also helping reduce overall body fat which can include neck fat.

Strength Training

Opt for strength training exercises such as neck stretches, traction, and head tilts. These exercises work on your neck and jawline muscles and can help tone your jawline.

Healthy Diet

Focus on a healthy diet and avoid ultra-processed foods such as oily and junk food, as they can contribute to weight gain, increased body fat levels, and water retention. Try to incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats regularly in your diet to support and achieve a healthy body weight. 


Hydration is another important factor. Make sure you drink plenty of water. This can also boost your metabolism and give you healthy, glowing skin.


We often forget to consider posture, but this is very important for shaping your jawline. Try to keep your head straight, align it with your spine, and avoid a droopy or lazy posture

Find a Trainer.

A professional can help you create an effective workout plan to give you the desired result in a shorter period.

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How Can I Work Out My Shoulders?

When you are thinking about how to lose neck fat fast in a week, don’t forget to add a shoulder workout to your routine. When you work out your shoulders, consider shoulder shrugs, shoulder presses, and front and lateral raises. These exercises help tone your shoulder muscles (7).

Maintaining a healthy diet plan and performing other activities such as cycling, swimming, and cardio exercises are some other practices that can help you get a defined collarbone.

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What is a 5-Day Workout Routine for Women?

It is a comprehensive 5-day workout routine that is especially curated for women. It mainly consists of cardio and strength training exercises. It focuses on building, strengthening, and shaping certain body parts, including the legs, shoulders, and arms (8).

The 5-day workout routine can play a crucial role in reducing neck fat by addressing various aspects of overall fitness. On day 1, upper body exercises such as rows and shoulder presses tend to tone and strengthen the muscles around the neck.

Squats, lunges, and deadlifts on day 2 target lower-body muscles and the core. These can improve muscle balance and indirectly reduce neck fat as a result of overall body fat loss.

Day 3 consists of cardio and core exercises that boost metabolism and burn calories. This ultimately leads to losing extra calories. 

Including goblet squats and overhead presses on day 4 can enhance the glutes and hamstrings.

Day 5 is when you can do a fun exercise, such as swimming or cycling, for a refreshing change. Executing this routine with proper nutrition can help reduce neck fat and lead to a more defined jawline.

lose neck fat fast in a week exercise

The Bottom Line 

Addressing how to reduce neck fat within 7 days, this article offers comprehensive exercises that are tailored for rapid results. If you want to achieve a slimmer and more defined neck, commitment, consistency, and a combination of effective exercises are all required.

Regularly performing these exercises is the key to achieving a well-defined jawline and minimizing neck fat quickly. When you do these workouts regularly you can get a more defined jawline and reduce neck fat.

It’s important to remember that a balanced diet and proper hydration are important for your workout plan. Also, consistency is the key, and results may not be noticeable immediately. You can always consult a professional as they will help you devise a more effective plan.

Stay positive and start your workout journey today for a slimmer and more confident appearance!



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!


  1. How Can I Get Rid of My Double Chin? (2023,
  2. 3 simple exercises to lose neck fat and get defined collarbone (2020,
  3. Chin Exercises for a Slimmer Neck (2021,
  4. How to Get Rid of Neck Fat  (2022,
  5. How to lose neck fat without surgery (n.d.,
  6. What Causes Neck Fat? (2022,
  7. Workout Routine for Women: 5 Day Sample Women’s Workout (2019,
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