Chin Fat, commonly known as double chin, is a problem that bothers many people.
Causes of Chin fat:
Some have it because they are overweight, and some have it because of how their body processes fat. This latter group may be an average weight or even underweight but for some reason still has excess fat on the neck, including under the jaw bone, which gives an aged appearance no one wants to have.
If you are obese, losing 10% of your body weight may solve this problem for you without too much effort. Losing 20 to 25% will make the excess fat disappear almost entirely in most cases, with noticeable results in less than six weeks if you combine proper diet with aerobic exercise (cardio).
There are different exercises that you can do to get rid of your double chin. These include, but are not limited to:
This is a classic exercise that has been around for ages and remains one of the best exercises to make your belly look flatter. To do abdominal crunches, put your hands behind your head with elbows pointing outwards while lying flat on a mat or even on the floor.
Then lift shoulders from the carpet towards the ceiling while contracting abs as hard as you can and hold at the top position for 5 seconds before going back down again slowly. Do two sets of 30 reps every day if you want quick results. You will see a difference in less than two weeks! Side note: Some people recommend crunches while holding a small dumbbell, but I would advise against this because of the risk of a neck injury.
While chin-ups are not exactly specific to getting rid of your double chin, they can help strengthen your muscles underneath the chins and make it look smaller in time. You need to go to a gym or purchase an assisted chin-up machine from sporting goods stores to do this exercise.
If you don’t have access to any equipment, then use a pull-up bar that you might find at a local park. Either way, the key is to hold on top with both hands and lean forward until your head/chin goes past the bar before going back down again slowly. Repeat every day. You will feel the difference in your neck muscles after just a few days of doing them!
Older Kids And Adults Can Go Swimming To Lose Fat:
Water is much denser than air, so you need more energy to push through it while exercising. Plus, water has no resistance, so you don’t have to fight against it when contracting your muscles or even when doing aerobic exercises like running or cycling.
Just try to do at least 30 minutes of cardio in the pool every day if possible, but I know many people dislike this because they don’t want to get their hair wet. If you are one of those, then take a look at Aqua Jogging instead. It’s jogging on water and gives similar results with less hassle since water has resistance.
To do this exercise, you need two chairs or even couches that are sturdy enough to hold your weight. If not, then use a pair of sturdy boxes. Then place one arm on each chair/box and bend forward until the butt goes past the edge of the box/chair before going back up again slowly.
You can make things easier by using only one arm for this exercise (sitting on one chair), but it’s more effective if you use both arms at once since it forces your muscles to work much harder, similar to working out with weights, for example.
These are great because they build the posterior core, which makes your abdominals look nice and flat. They also help with posture and getting rid of that pesky lower back pain caused by long hours in front of the computer. To do reverse crunches, start like you are about to do regular crunches.
Instead of lifting your shoulders off the mat, lift only legs towards the ceiling while contracting abs as hard as possible for 5 seconds before lowering them slowly. Do two sets of 30 reps every day for best results.
This is one exercise that I love because it works so well at removing stress from my traps/upper neck area, which often feels stiff due to bad posture or doing things wrong during workouts (for example, not using the correct form when doing chin-ups).
Holding dumbbells in each hand, go up with shoulders as far as you can towards your ears before squeezing your traps to force them downwards. Squeeze for 5 seconds and move back upwards slowly. Do two sets of 30 reps every day if possible since they are only very lightweight dumbbells.
These are great because instead of just building nice-looking muscles on top, they also do the same below the neck by increasing muscle size around ribs, making the waist look slimmer when the side bends correctly.
Hold a pair of dumbbells or even full water bottles in each hand, and be sure to turn mainly sideways (sideways, not forwards/backward) while contracting your abs as hard as you can for 5 seconds before going back up slowly. Do two sets of 30 reps every day for best results.
Standing Chest Flys:
This is a simple exercise to do since you can grab a pair of dumbbells and stand in front of the nearest couch or even something sturdy that you can hold on to for support while doing this.
Then just spread your feet wide apart for good balance, bend over until hands are past the edge of the furniture/object without letting them go too far behind your back, then lift by contracting your chest muscles as hard as possible for 5 seconds before going back down again slowly. Do two sets of 20 reps every day if possible because they are much more effective than doing it sitting, which you should also be doing if you can.
- Is it possible to get rid of double chins?
You can start treating your double chin at home right away, believe it or not. Exercise helps us burn fat naturally. You can gradually lose this submental fat if you exercise the muscles around your double chin.
- Is chewing gum effective in reducing double chins?
Not really. However, chewing gum will not reduce fat deposits found in your double chin, even though it may keep your jaw muscles strong and give your chin a little lift.
- Despite being slim, I have a double chin, what are the causes?
Even if you are skinny, your body stores extra fat around your jawline due to genetics. The problem is that your chin fat is much harder to target through diet and exercise alone, but there is really nothing unusual about it.