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How to Lose Your Double Chin (Includes 3 Simple Exercise Videos)

Updated on January 12, 2020
Sue Adams profile image

Juliette Kando is the author of the best-selling book on facial exercises entitled Natural Facelift, published by Thorsons, HarperCollins.

The green line shows the line of gravity. Holding the head in front of the body creates a double chin, a short, over-curved neck and much pain to go with it.
The green line shows the line of gravity. Holding the head in front of the body creates a double chin, a short, over-curved neck and much pain to go with it.

Not only does a double chin make you look older and unattractive, it is a sign that you are not carrying your head in a balanced position. This article explains why that in turn is the main cause of pain in the neck and upper back. No need to go under the knife with cosmetic surgery which will not cure the condition but only stretch your skin and eventually make your face look like a death mask. The good news is that a double chin is a feature that can so easily be overcome with the 3 videos included in this article:

  • Extended "Yes", "No" and "Maybe" Exercise
  • Head Lifts off the Floor
  • The "Head and Chest Walk"

To better understand the body mechanics of the condition find out where a double chin comes from before watching and practicing the videos.

Where Does a Double Chin Come From?

Factors that create a double chin may be

  1. excess weight and fat on the body
  2. over curvature of the neck (miss-alignment)
  3. weak local muscles
  4. age
  5. genetics

1. Excess Weight

One of the major attributes for good looks is a clean, well-defined jawline. Needless to say that if you are overweight there is more chance of a double chin growing to deface your youthful features than if you keep your weight to a healthy size. The more fat you carry on the body the more chance of developing a double chin. Cut out all processed foods. Eat real living food instead and cut out or reduce meat and dairy products from your diet. How to Shrink Stomach Size Without Surgery is a great resource to help you lose weight.

2. Over-curvature of the Neck

The second obvious cause for having a double chin is when the head is not carried properly above the spine. Look at the illustration above and see for yourself how carrying the head in front of the body inevitably creates a double chin. When the head is carried too far forward a double chin will grow to fill up the space between the neck and head. When this happens, the chin is protruding forward and the back of the neck becomes over-curved, giving people the appearance of having a short neck, when in fact there is no such thing as a short neck. We all have seven cervical vertebrae. A short neck is just an over-curved neck.

How to Correct a "Short" Neck

Working on getting your head back to its natural upright place is, after losing fat is the next thing to consider doing. As soon as you learn to carry the head in its rightful place, held back between the shoulders with the chin down, there is no longer a need for a double chin. As an extra bonus of re-aligning the head, your neck will grow longer and taller. The head will be better balanced, and consequently any stiffness and pain in the neck and shoulder area, even head aches, will vanish. Why?

It stands to reason: when the head is off-balance you need more muscle tension to hold it in place. Neck and shoulder pain comes from muscles doing overtime holding the head in an off-balanced position. Poor back of the neck muscles are in a chronic state of cramp. That is what causes all that pain and discomfort! So re-aligning the head is a vital part of losing a double chin, lose the pain while you are at it. Correct head alignment may be achieved by doing the "Yes", "No", and "Maybe" exercise on a daily basis as shown in the next video.

Extended "Yes", "No" and "Maybe" Exercise Video

3. Weak Local Muscles

The red arrow in the next picture illustrates that there is some muscle immediately under the chin. The base of the tong, which is a very strong muscle, can also be made to pull up the area. To feel those muscles working for yourself place the back of your hand against the base of the chin and

  • suck as hard as you can
  • mimic saying the letters "L", "K" and "N"
  • the action of yawning also seems to contract the same local muscle group

All the above actions create a pulling up contraction to tone those muscles.

Now that you know why you have a double chin, how to re-align the head and how to strengthen the local muscles, follow the Head Lifts exercise in the next video to strengthen the neck muscles so that they will be able to hold your head in that new correctly balanced place at all times. But wait, firstly learn how to lie flat on the floor comfortably.

Caution when Lying on the Floor

CAUTION: With an overdose of Western comfort many of us have lost the simple ability to comfortably lie down on the floor in a supine position (on your back). How come? A life of constant sitting and not moving much plus the constant downward pressure of gravity results in an over-curvature of the spine and neck. When that happens, you are no longer able to lie down on your back on the floor comfortably.

If your neck and back-of-the waist area are uncomfortable when you are lying on the floor, use appropriate supports as sown in the next picture to reduce the over-curvatures of the spine. The back of your neck should be relaxed and as elongated as possible. Your head should rest comfortably with the face parallel to the ceiling, without having to bend your neck back. So keep the chin down.

Supine Lying Down Position


Now you are ready to perform the Head Lift exercise shown in the next video.

Head Lifts off the Floor

Even for those of you who are a little on the plump side, toning the neck muscles with the "Head Lifts" exercise will soon reduce the size of your double chin . Now let's get started.

  1. Lie flat on the floor on your back, pull up your knees and rest your hands by your sides.
  2. Now focus your attention on the back of your neck. Keep your chin down. When you feel comfortable, take a deep in-breath through the nose.
  3. Slowly lift your head only an inch off the floor while breathing out through the mouth, and hold it in mid-air. Feels heavy what?
  4. When you can no longer hold your head off the floor, gently put it down and have a rest.
  5. Now slowly roll the head on the floor as if to say: "no,no..." to fully relax the neck.
  6. Do a second Head Lift, but this time lift your head a little higher as far up as you can while aiming the tip of your chin towards your breast bone, and hold it there for as long as possible without causing too much strain on the neck.
  7. Again gently put your head down on the floor and slowly move your neck loose from side to side to relax it.
  8. Repeat the Head Lift four or five times only in the beginning. Later, as your neck becomes stronger, do as many Head Lifts as you can manage without too much strain on your neck.
  9. To finish the Head Lift exercise, come up to sitting or standing and release all tension in the neck by doing slow neck rolls.

How to Grow a Neck Line and Expand the Chest with "Head Walk"


Everyone wants to get rid of a double chin but keen beginners tend to overdo it.

You must be patient to achieve results. Remember my motto: "No Pain, Just Gain". Head Lifts are quite strenuous on the neck so do them slowly, and don't do too many. Wait until you feel strong enough.

Important: Fully rest your head and neck on the floor after each repetition, and don't forget to breathe.

Do you Have a Double Chin?

What Are you Doing About it?

See results

4. Age

It is true that older people are more prone to having a double chin simply because over many years, gravity takes its toll and the skin and fat tissue begin to sag. Once you notice this happening half the battle is won. Not all old people have a double chin. Those with fit faces don’t. You too can take counter measures with specific exercises as shown in these videos and also use gravity inversion to lose a double chin.

5. Genetics

Your double chin may be inherited from your parents or grandparents like the size of your body, the colour of your hair, bunions, character traits, and mannerisms. Genetically inherited characteristics are often brushed aside because people think nothing can be done about them. With a double chin however, life style and dietary changes plus targeted subtle exercises as shown in the videos can create permanent changes to help you get rid of the condition.

That's all, keep practicing and good luck with the 3 videos

  • Yes, No and Maybe
  • Head Lift off the Floor
  • The Head walk

All containing simple exercises to lose your double chin for good.

Please feel free to leave a comment or ask a question (which I shall answer to the best of my knowledge) in the discussion below.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


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    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      5 years ago from Andalusia

      Hi Susan,

      Yes, try the chin-ups on the floor and neck exercises. If you do them regularly you'll soon see improvement. A better posture and a toned neck will certainly make you feel better.

    • SusanDeppner profile image

      Susan Deppner 

      5 years ago from Arkansas USA

      Certainly genetics and age have contributed to my lack of a nice jaw line (I hate to admit to "double chin") but I hadn't thought about curvature or misalignment of the neck. Interesting. Guess I'd better get some exercise!

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      7 years ago from Andalusia

      You are welcome Kiran, thank you for dropping by.

    • profile image


      7 years ago

      Great article........ Thanks...

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      7 years ago from Andalusia

      You are welcome Rose, thank you for dropping by.

    • rose-the planner profile image

      rose-the planner 

      7 years ago from Toronto, Ontario-Canada

      Excellent article and great video! Thanks for sharing.

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      7 years ago from Andalusia

      How long did it take you Shahzeb?

    • profile image


      7 years ago

      Excellent exercise,got rid of my double chin.Thanks a lot.Hoooorah!!!!

    • DDE profile image

      Devika Primić 

      8 years ago from Dubrovnik, Croatia

      Voted Up!! Brilliant way to lose that chin and so easy

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      8 years ago from Andalusia

      Thank you Ronald. Nice to see you here.

    • ronaldoh profile image


      8 years ago from England

      Very interesting and different, voted up!

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      8 years ago from Andalusia

      Yes Babygirl, do it. You will see it work in a couple of weeks if you do it every day or about five or ten minutes.

    • profile image


      8 years ago

      I like that: If you can do sit-ups, you can do chin-ups. I managed to tone my stomach so I'll definitely try the chin-ups for my fat double chin. Thanks!

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      9 years ago from Andalusia

      You are welcome Lady_E, do the exercises before you get a double chin and you'll never have one.

    • Lady_E profile image


      9 years ago from London, UK

      A very useful and very unique Hub. I didn't know there were chin exercises. Thanks.

    • htodd profile image


      9 years ago from United States

      Great post..Thanks

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      9 years ago from Andalusia

      Yeah, yeah Wendy, they all say it's for their friends. No shame in having a double chin now that you can do something about it.

    • profile image


      9 years ago

      useful bookmarked for my friend need these exercises

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      9 years ago from Andalusia

      You are Welcome crystolite. Thanks for dropping by.

    • crystolite profile image


      9 years ago from Houston TX

      Nice article in here.thanks for sharing.

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      9 years ago from Andalusia

      You are welcome Pilot. Keep on trucking and don't forget to play fair.

    • profile image

      pilot ron trumble 

      9 years ago

      thanks for your help hawaii

    • Sue Adams profile imageAUTHOR

      Juliette Kando FI Chor 

      9 years ago from Andalusia

      Goog luck with the chin-ups Barry. I'm sure you'll soon see a difference.

    • profile image


      9 years ago

      I'll definitely try the chin-ups now that I found out how to do them. Just a question of patience and perseverance as you say Sue. Wish me luck I need it.


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