5 Best Exercises to Get Rid of Double Chin in No Time

If you’ve ever looked in the mirror and noticed softness or fullness under your chin, you’re not alone. This area—often called a “double chin”—is one of the most common concerns for people of all ages and body types.

But here’s the truth: a full or relaxed jawline isn’t a flaw. It’s often influenced by genetics, aging, posture, and natural changes in muscle tone. And while you can’t spot-reduce fat from just one area, you can strengthen the underlying muscles to create a firmer, more defined appearance.

The solution? Facial and neck toning exercises—a simple, no-cost way to activate and strengthen the muscles under your chin and along your jawline.

5 Effective Exercises to Tone Your Jawline and Neck (For a Firmer, More Defined Look)

1. The Spoon (Lip Roll & Jaw Thrust)

Targets: Mentalis, digastric, and chin muscles

This exercise gently engages the muscles under your chin while training proper jaw alignment.

How to Do It:

1. Sit or stand with your spine tall and shoulders relaxed.
2. Open your mouth wide.
3. Pull your lower lip slightly over your lower teeth, as if forming a “spoon” shape.
4. Gently push your jaw forward—just a small motion—while keeping your lower lip rolled in.
5. Hold for 5–10 seconds, feeling a contraction under your chin.
6. Release and relax your jaw.
7. Reps: 10–15 times

Tip: Move slowly. The goal is muscle activation, not speed.

Why It Works: This move isolates the chin muscles, helping to reduce slackness and improve definition over time.

2. The Kiss (Neck Lift)

Targets: Platysma, neck bands, and jawline

A simple but powerful move that stretches and strengthens the front of the neck.

How to Do It:

1. Tilt your head back slightly, looking up toward the ceiling.
2. Pucker your lips as if you’re about to kiss the sky.
3. As you pucker, gently lift your lower face upward—imagine you’re trying to pull your chin toward your forehead.
4. You should feel a firm stretch along the front of your neck.
5. Hold for 5 seconds, then release.
6. Reps: 15–20 times

Bonus: This also helps counteract “tech neck” from looking down at your phone.

Why It Works: The upward lift engages the neck muscles and promotes better posture—key for a clean jawline.

3. Touch Your Nose (Tongue Stretch)

Targets: Digastric and submental muscles

This quirky move may feel silly, but it powerfully activates the deep muscles under your chin.

How to Do It:

1. Tilt your head slightly back.
2. Stick your tongue out as far as you can.
3. Try to touch your nose with the tip of your tongue.
4. Place one finger under your chin to feel the muscle engagement.
5. Hold for 5 seconds, then relax.
6. Reps: 10–15 times

Modification: If you can’t touch your nose, go as far as you can. The effort matters more than the result.

Why It Works: This stretch targets the digastric muscle, which helps support the jaw and reduce sagging.

4. Resisted Chin Press (Isometric Strengthener)

Targets: Neck flexors and chin muscles

Isometric exercises build strength without movement—perfect for toning delicate facial muscles.

How to Do It:

1. Make two fists and place them under your chin.
2. Gently press your chin down into your hands.
3. At the same time, use your neck muscles to press your chin down against your fists—like you’re trying to make a double chin on purpose.
4. Hold the resistance for 5 seconds.
5. Relax and repeat.
6. Reps: 10–12 holds

Tip: Use light pressure. This is about muscle engagement, not force.

Why It Works: Isometric tension builds muscle endurance and helps firm the area over time.

5. Perfect Oval (Side Neck Stretch)

Targets: Sternocleidomastoid (SCM) and jawline muscles

This move creates a long, elegant stretch along the side of your neck—great for defining the jawline.

How to Do It:

1. Sit tall and turn your head to the right.
2. Gently slide your jaw forward, as if reaching your chin forward and slightly up.
3. You’ll feel a stretch along the left side of your neck.
4. Hold for 10–15 seconds.
5. Return to center and repeat on the other side.
6. Reps: 5–8 holds per side

Tip: Keep your shoulders relaxed. Don’t hunch or lift them.

Why It Works: This stretch targets the sternocleidomastoid muscle, improving neck symmetry and creating a more sculpted look.

How to Get Rid of Double Chin. Exercises to Strengthen Chin and Neck Muscles

Facial exercises aren’t about erasing natural features. They’re about supporting your body and feeling good in your skin. Whether your goal is a sharper jawline or simply feeling more alert and lifted, these 5 simple moves can help you reconnect with your face—muscle by muscle, breath by breath.

Share these awesome double chin exercises with all your friends. They’ll thank you later when get rid of double chin!

This article is for informational purposes only and is not a substitute for professional medical. Always see a qualified healthcare provider for concerns about your health.