Dealing with a double chin, often referred to as a “turkey neck,” can be frustrating. The loose skin around the neck and jawline is something that many struggle with, especially as we age. The good news is that you can tighten this area by regularly practising targeted exercises. These exercises activate muscles and fascia, which support the skin in this region, leading to firmer and more toned skin. By focusing on the muscles beneath the chin, you can significantly improve the appearance of a double chin without needing surgery or expensive treatments.
Gravity pulls down on our tissues as we age, which often leads to the appearance of sagging skin under the neck. Most people don’t engage these specific muscles in their daily routines, and this neglect causes the area to weaken over time. However, with regular exercises targeting the fascia (the connective tissue just below the skin and on top of muscles), you can counteract this sagging and improve the overall firmness of the area. Fascia has contractile properties, meaning it can tighten and reshape, but only if activated properly.
Let’s explore four essential exercises that are specifically designed to tone and tighten the area beneath your chin. These exercises will stretch and strengthen your muscles and fascia, restoring firmness to the skin. If done consistently, you’ll start to see significant improvement, making you feel more confident in your appearance.
These four exercises were demonstrated by Dr Eric Berg DC, a chiropractor, health coach, and author based in Alexandria, Virginia. He has a YouTube channel with over 11 million subscribers in which he shares videos on various health and wellness topics, including fitness.
The Fastest Way to Get Rid of Your Double Chin
| Exercise | Focus Area | Repetitions |
|---|---|---|
| Jaw Drop and Open Stretch | Activates muscles under the chin | 10 reps |
| Downward Frown Stretch | Tones superficial fascia under skin | 10 reps |
| Neck Extension and Jaw Jut | Stretches neck and jaw muscles | 10 reps |
| Bed Stretch | Engages deeper neck muscles | 10 reps |
Exercises to Tighten Your Double Chin
1. Jaw Drop and Open Stretch
This exercise focuses on activating the muscles and fascia that pull the lower jaw downward, which helps to tone the area under your chin.
- Instructions: Open your mouth as wide as possible, stretching your lower jaw downwards. Perform this movement slowly to create tension in the muscles under your chin. Repeat this exercise 10 times.
By performing this motion, you’re engaging the neglected muscles that help support the skin in this region. Over time, this exercise helps to firm and tighten the skin beneath your chin.
2. Downward Frown Stretch
The next exercise targets the superficial fascia just under the skin by utilising a facial expression that pulls the corners of your mouth downward. This movement is designed to tone the fascia and muscles around the lower face and jaw.
- Instructions: With your mouth closed, pull the outer corners of your lips downwards, creating a frown. Hold the stretch for a few seconds, then relax. Repeat this exercise 10 times.
This simple movement activates a different set of muscles under your chin, adding more firmness and reducing sagging.
3. Neck Extension and Jaw Jut
For a more comprehensive stretch, this exercise involves fully extending your neck while pushing your jaw forward. This movement targets both the fascia and muscles that support the neck and chin.
- Instructions: Tilt your head back as far as possible, stretching your neck. Then, push your jaw upwards as far as you can, holding the position for a few seconds. Repeat the stretch 10 times.
This exercise stretches the fascia over a larger area and helps to elongate and tone the muscles. By consistently stretching these tissues, you’ll help reduce the appearance of loose skin.
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4. Bed Stretch for Deeper Muscle Activation
The final exercise involves lying on your bed with your head extended over the edge, which activates the deeper neck muscles and fascia. By working these deeper layers, you enhance blood flow and promote the contraction of tissues, further tightening the area.
- Instructions: Lie on your back with your head hanging slightly over the edge of the bed. Slowly lift your head forward, engaging the muscles at the front of your neck. Perform this exercise slowly for 10 repetitions.
Many people are surprised by how weak their neck muscles are because this area is often neglected in regular workouts. However, strengthening these muscles is crucial to achieving lasting results.
Summary
If you struggle with a double chin or sagging skin under your neck, incorporating these exercises into your routine can help you regain firmness and tone in this area. With consistent practice, you will begin to notice improvements in how your neck and jawline look and feel. These exercises specifically target the neglected muscles and fascia around the chin, helping to counteract the effects of ageing and gravity. Remember, the key to success is consistency, so try to perform these exercises regularly and track your progress over time.
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