Do you ever catch yourself in a photo and notice a little extra under your chin? It happens to most of us.
Long hours on a screen, slouching at a desk, or natural changes from age and genetics can all make the jawline look softer. But, the good thing is you don’t need expensive treatments just to make your neck and jaw look better.
Double chin exercises help strengthen the muscles under your chin, improve posture, and boost circulation so the area looks firmer over time. Think of it like any fat burning workout that you can easily do at home.
And with a few minutes a day, you can support a sharper jawline, reduce puffiness, and hold your head higher with confidence.
In this guide, you’ll learn what causes a double chin, the best exercises to tone the area, a sample daily routine, common mistakes to avoid, and tips to get the best results.
Why It’s Worth Doing Double Chin Exercises?
That little pocket under your chin can show up for a lot of reasons. Sometimes it’s extra weight. Other times, it’s genetics or just the way skin naturally loosens as you age.
Even posture plays a big role, hours of looking down at a phone or slouching at a desk can make a double chin more noticeable.
And here’s the thing that most people don’t realize.
You can’t spot-reduce fat.
No exercise will melt away chin fat directly. But what you can do is strengthen and tone the muscles in your neck and jawline.
When those muscles are stronger, the area looks tighter and more defined. Pair that with better posture, and your profile changes in a way you can actually see.
Double chin exercises also come with extra perks, such as:
- Firmer jawline – toned muscles add shape and support.
- Improved posture – training the neck helps you sit taller and look more confident.
- Less puffiness – movement encourages drainage and reduces fluid buildup.
- Better circulation – brings a healthy glow and may support skin elasticity.
- Stress relief – releasing tension in your jaw and neck can feel surprisingly relaxing.
8 Double Chin Exercises You Can Try Today
Just like any solid face exercises, these moves don’t burn fat on their own, but they do strengthen and tone the muscles in your neck and jawline.
With steady practice, that work can sharpen your profile, improve posture, and even ease jaw tension.
1. Chin Tucks (Neck Retraction)
The first move you can start with is the chin tuck.
To do this, sit or stand tall with your shoulders back, then place one finger on your chin to guide the movement without pushing.
After you’re set, gently pull your chin straight back, almost as if you’re making a “double chin” on purpose. Hold this position for five seconds, then relax. Repeat it ten times.
This exercise strengthens the deep neck muscles, improves posture, and reduces the slumped-chin look.
2. Jaw Jut (Chin-Up Exercise)
You can also try the jaw just for extra jawline strength.
Start by closing your mouth, then push your lower jaw forward and lift your lower lip at the same time. Once you’re there, hold the position for ten to fifteen seconds before relaxing. Repeat this ten to fifteen times.
This exercise strengthens the muscles along your jawline and helps firm the chin and neck.
3. Ceiling Kiss (Jaw Stretch)
Another effective move is the ceiling kiss. Begin by sitting or standing upright, then tilt your head back slowly until you’re looking at the ceiling.
Once you’re in position, pucker your lips and “kiss the ceiling,” exaggerating the motion to feel your chin and neck muscles working.
Hold for five to ten seconds before lowering your head back down. Repeat this about fifteen times.
This move stretches and tones the front of your neck while sharpening your jawline.
4. Neck Roll Stretch
For flexibility, the neck roll is a simple but useful addition. Begin by sitting or standing with good posture, then drop your chin gently toward your chest.
From there, slowly roll your head to the right, then back, then left, and return to the starting position. Complete this circle five times clockwise and five times counterclockwise.
Neck rolls relieve stiffness, improve mobility, and support an upright posture that makes your chin and neck appear leaner.
5. Tongue Press & Stretch
The next move is the tongue press. To perform it, keep your head facing forward and press your tongue firmly to the roof of your mouth.
Then, while holding this pressure, slowly tilt your head back and look at the ceiling. Stay in this position for five seconds before returning to neutral. Repeat ten times.
For variation, you can open your mouth wide, stick your tongue out as far as you can, and hold for five to ten seconds.
This engages the small but powerful muscles under your chin to improve tone and definition.
6. Chin Massage & Tapping
To finish your session with circulation work, try chin massage and tapping.
First, tilt your chin slightly upward and use the backs of your fingers to tap quickly under your chin for fifteen to thirty seconds. Then, apply a bit of moisturizer or oil and sweep your thumbs from the center of your chin out along your jawline five to ten times.
To wrap up, gently stroke down the sides of your neck toward your collarbone.
This improves circulation, reduces puffiness, and supports skin elasticity under the chin.
7. Isometric Neck Resistance
Next, build strength with isometric resistance.
Start by placing your hand against one side of your head just above your ear and gently try to push your head toward it while resisting with your hand. Hold for six seconds and switch to the other side.
After that, place both hands on your forehead, push forward, and resist. Finally, clasp your hands behind your head, push back, and resist. Repeat each of these a few times.
This builds balanced strength across your neck muscles, giving better support under your chin.
8. Lion’s Breath
The last move in this series is Lion’s Breath.
Begin by sitting comfortably and take a deep breath through your nose. Once you’ve inhaled, open your mouth wide, stick your tongue out as far as possible, and exhale forcefully with a “haaa” sound.
Relax and repeat three to five times. This energizing exercise strengthens the front neck muscle, eases jaw tension, and gives your whole face and neck a refreshing stretch.
A Quick Daily Routine to Follow
The real secret to getting results from double chin exercises isn’t doing them all at once—it’s doing them often.
Short sessions fit more easily into a busy day and help you stay consistent. Think of this routine as two small windows of time where you reset your posture, tone your neck, and release tension.
Morning (5 minutes)
- Chin Tucks (10 reps)
- Jaw Juts (10 reps)
- Quick Neck Rolls (5 each direction)
This wakes up your neck muscles, sets better posture for the day, and prevents that “forward-head slump” from screens.
Evening (5–10 minutes)
- Ceiling Kisses (15 reps)
- Tongue Press or Stretch (10 reps)
- Chin Massage & Tapping (30 seconds)
- Lion’s Breath (3–5 deep exhales)
This short session helps release jaw tension, improve circulation, and calm your body before rest.
Why this works: You’re building strength in small doses instead of overwhelming yourself.
Over time, consistency beats intensity, just like brushing your teeth, daily care keeps things looking and feeling better.
Mistakes That Can Slow Your Double Chin Progress
Double chin exercises are safe and simple, but the way you do them makes all the difference. Small errors can stall results or even cause discomfort.
Here’s what to watch out for:
Over-straining the neck
Pushing too hard or holding positions too long can lead to soreness or even headaches. You should feel gentle muscle fatigue, not sharp pain.
Ease in, and let your strength build gradually.
Rushing or using poor form
These moves aren’t about speed.
Slow, controlled reps keep the right muscles engaged and prevent sloppy posture that cancels out the benefits.
Tugging or pulling the skin
Face and neck work is about training muscles, not stretching skin. Pulling too aggressively with your hands can do more harm than good.
Keep your touch light, just enough to guide your form.
Expecting fat loss from exercises alone
These moves tone muscles and improve definition, but they don’t burn fat in one spot. If weight is part of your double chin, overall healthy eating and movement will make the biggest difference.
Think of these exercises as a way to enhance your results, not replace them.
How to Make Double Chin Exercises More Effective
These exercises don’t take much time, but the way you approach them matters.
A few simple tweaks will help you see results faster and keep your neck and jawline looking sharper.
Stay consistent
Aim for daily practice, or at least 5 times a week. Short, steady sessions build more noticeable results than random bursts.
Use a mirror
Watching yourself helps you check your form.
It’s the easiest way to make sure you’re moving the right muscles without scrunching your face or straining your neck.
Relax and breathe
Keep your shoulders relaxed and your breathing steady. When you tense up, you shift the work to the wrong muscles.
Calm, controlled breathing keeps the focus where it belongs.
Improve your posture
Avoid looking down at your phone or hunching over your laptop. Lift your screen to eye level and reset with a few chin tucks during the day.
Better posture means better results.
Support with healthy habits
Hydrate, eat balanced meals, and stay active overall.
These exercises tone muscles, but strong lifestyle habits help reduce fat and improve skin elasticity.
Real Change Comes With Consistency
Double chin exercises aren’t a shortcut, they’re a way to train the muscles in your neck and jaw so they stay stronger and more defined over time.
At first, the changes are small—you might notice less tightness in your neck, or that you’re sitting taller without thinking about it.
Stick with it, and those small changes will turn into something more noticeable. Your jawline will look sharper, your posture will feel a lot steadier, and your confidence will grow along with it.
And that’s the real value here.
So, stay consistent, and you’ll not only shape your profile but also prove to yourself that steady effort builds strength you can see and confidence you can carry.
Keep Your Progress Simple and Consistent
When it comes to fitness, sticking with a plan matters more than chasing perfect form or endless routines. The same goes for your double chin exercises: short, steady practice is what brings results over time.
To make things easier, I created a FREE Weekly Workout Schedule that gives you a clear plan for the whole week.
This workout schedule is designed for busy folks who want to balance, quick strength, cardio, stretching, and recovery sessions that actually fit into real life.
Frequently Asked Questions
1. Do double chin exercises really work?
They can help, but not by melting fat on their own. These moves strengthen the muscles under your chin and along your jawline, which can make the area look firmer and more defined. For bigger changes, pair them with overall fitness and healthy eating.
2. How long before I see results?
Most people notice small changes—like less tension or better posture—within a few weeks. Visible definition often takes 6–8 weeks of steady practice.
3. How often should I do them?
Aim for daily sessions, or at least 5 times per week. Short, consistent practice works better than long, random efforts.
4. Do I need any equipment?
No. A mirror helps you check form, and using a little face oil or moisturizer can make massages smoother. But otherwise, it’s just your body.
5. Are these exercises safe for everyone?
They’re generally safe since they’re gentle and low-impact. Just avoid over-straining or pulling too hard. If you have neck pain, TMJ issues, or a medical concern, check with your doctor first.
