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How To Lose Neck Fat Fast In A Week


Everyone loves to be able to see our beautiful faces no matter the season.

You can shape your neck with regular exercise and healthy eating habits. These 15 exercises can be done anywhere, and can help reduce neck fat.

What causes Neck fat?

There are many things that can cause fat buildup around the neck.

1. Age:

Your age can affect your appearance. You will notice a decrease in your skin’s elasticity and a more saggy appearance.

2. Genetics:

If you have a double-chin or skin that is very elastic, there is a good chance you will get it.

3. Obesity:

While obesity does not directly affect the fat around your neck, it can contribute to it. Our lifestyles, including eating junk food and not getting enough exercise, can lead to obesity.

4. Posture:

Your posture is a key factor in your body’s strength. If you do not correct your posture, you can have a double-chin.

Effective Exercises To Reduce Neck Fat:

These are the easiest and most effective exercises to quickly lose neck fat. Each step is explained.

1. Blowing Air

Blowing your nose can help you lose weight. Target your cheeks, chin and neck for a slimmer appearance.

How to do

  • Position your spine straighten on a low back chair.
  • You should tilt your head so that your face is facing the ceiling.
  • Press your lips together and blow air out of the mouth.
  • Continue for about 10 to 20 seconds.
  • Hold your neck in the same position and then slowly release.
  • You can repeat this exercise 2 to 3 times or more.

2. Fish Face


The fish facial is great for toning your cheeks, chin muscles, and neck.

How to do

  • You can stand or sit comfortably.
  • Now, take air out of your cheeks and lips to make a fish-like mouth shape.
  • Smile for at least five seconds in this position.
  • Feel the heat in your cheeks and jaws as you do it
  • You can repeat it as many times you like

3. Chewing gum:

Chew gum is a common habit.

4. Ball Exercise


Adding a tool or device to make your workouts more enjoyable is a great way to lose weight and have fun.

How to do

  • This exercise is best done in a sitting position.
  • Relax and keep your back straight.
  • Now place the ball under your chin.
  • Lower your chin slowly and press down on the ball in the other direction.
  • You can do this 20-30 times per session.

5. Neck Glides


Neck gliding is possible in two directions: forward-backwards or to the sides. Regular neck exercises are also available.

How to do

1. Side:
  • Whether you are standing straight up or sitting in a low back chair with your legs separated,
  • Slide your neck to the left, and glide forward.
  • Move your neck towards the right and then move back to the centre.
  • Repeat the process at least 20-30 times for each side of your neck.
2. Front:
  • You are able to sit or stand at any place that is comfortable.
  • Now take a slow, deep breath. Move your neck forward, and extend your jaw as far away as you can.
  • Hold it for 5 seconds and then push it back. Do this 20 times.

6. Self Neck Traction

Regular exercise can help you lose fat around the neck. It can also help with pain.

How to do

  • Lay your body flat on the ground with your whole body touching the ground.
  • Now extend your legs to a 60-degree angle.
  • Slowly place your hand on the backside of your head and the other on the chest.
  • Hold your pressure on your chest, and lift your neck as high as possible with your other hand.
  • Feel the stretch in your neck for at minimum 10 seconds.
  • Slowly relax to a resting place.
  • The exercise can be repeated 15 to 20 times. After each five stretch, it is recommended to take a 5-second break.

7. Neck Stretch:

Neck retraction can be the best way to improve your forward lines. It is also possible to reduce back humps which are very unattractive and uncomfortable.

How to do

  • Stand straight up, with your feet in front, and place your hands on the sides.
  • Your head can be tilted a bit lower but you cannot turn your shoulders.
  • For 10 seconds, keep your neck down.
  • Slowly pull your neck back so that it feels comfortable.
  • Continue to stretch until your neck feels tight. Ten seconds of stretching is enough.
  • Slowly lift your neck until it reaches a normal height.
  • Perform ten sets, at least three times.

8. Neck rotation:

Rotation can be used to reduce neck fat, especially double chin. Rotation makes the shoulders more resilient and prevents shoulder problems.

How to do

  • Stand straight up or use a straight-backed, low-back chair. Keep your feet apart.
  • Move your head counterclockwise but not your shoulders.
  • Move your neck in a circle and extend as far as possible.
  • Rotate your neck 20 times before you return to the original position.
  • The process can be repeated 20 times in reverse clockwise.
  • You can gradually increase your number once you feel comfortable.
  • Keep your spine straight.

9. Chin Slap

Chin slaps should be performed multiple times per day to make it effective. This exercise is used to control double-chins and strengthen your chin in the older days.

How to do

  • You can stand or sit anywhere.
  • Hold one hand behind your head and make a fist with another hand.
  • Start by slapping or double-chining your lower chin.   
  • Start by slapping slowly. Do not overdo it.
  • This should take at most 10 minutes.
  • It is recommended to do it five to six times per hour for best results.

10. Lip Pull:

Lip pulling is a type exercise that can tone your jawlines.

How to do

  • Keep your eyes straight and continue looking ahead, just as you do every day.
  • Push your jaw forward as much as you like, but your shoulders should remain still.
  • Lift your lower lips as high as possible until your jaw extends.
  • Hold this position for 10 seconds and then go back to your original position
  • The cycle should be repeated at minimum ten times more, then slowly increase the number.
  • Stretch is most effective below the chin, jawline and lower jaws.
  • After eating, this exercise should be performed.

11. Open the Mouth

Some people wonder how opening and closing your mouth can help reduce fat.

What should I do?

  • Keep your head straight and comfortable.
  • Your shoulders should not be moved. Push your neck as far forward as possible.
  • Now open your mouth wide. Do this slowly.
  • Feel the tension in the neck when you open your mouth.
  • To see visible results, this routine should be repeated 10-15 time per cycle.
  • Take some time to rest between exercises to help your muscles heal.
  • A pause can be used to tone the neck.

12. Side Stretches:

It’s impossible to control how much fat is deposited in the body. Side stretches are needed to burn extra fat horizontally.

How to do

  • Maintain a straight posture and keep your shoulders in line.
  • Wrap your right arm around the neck of your left arm and touch your left ear.
  • Slowly move your neck towards the right shoulder.
  • Hold the position for 5 minutes and then release.
  • Repeat the process with your left arm and right ear.   

13. Towel pulls


Towels are a great addition for neck exercises. These stretches prevent fat accumulation and shagginess.

How to do

  • A towel can be rolled down to the shoulders.
  • Pull the towel and your head together.
  • Repeat it several times to get the best results.
  • It can also be done sideways.
  • Wrap a towel around the neck but not over your head
  • Stand straight with your shoulders straightened and continue the procedure.

Tips to Reduce Neck Fat

  • Cut down on the calories you eat each day.
  • Losing extra weight throughout your body is a great way to lose neckfat.
  • Stay hydrated with lots of water
  • Do the neck exercises at your own pace.
  • Lean protein and healthy carbs are your best options.
  • Avoid junk food and eat more fruits and vegetables.   

You must cleanse your body of any toxins. This will allow you to lose weight quickly.

We would love to hear your thoughts about these 13 top exercises for reducing neck fat.


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