Specific exercises that target the neck and jawline could lead to a more defined look. From fish faces to cheek swishing, here’s what you should be doing to tone up your neck and banish the double (or triple!) chin.
“Pucker your lips as if you’re making a fish face,” instructed Tim from Fitness First. “Hold for 10 seconds. Relax and repeat 10 to 15 times.”
Tim continued: “Fill your mouth with air and swish it around from side to side for 30 seconds. Repeat this exercise several times throughout the day.”
Then there are the neck tolls where you roll your head in a clockwise, circular motion, then counterclockwise, five times in each direction.
The ball exercise involves putting a small, soft ball under the chin. “Press your chin down against the ball for 10 seconds,” said Tim. “Relax and repeat 10 to 15 times.”
Tim emphasised how consistency is key, so these facial exercises should be done daily for at least six weeks to see noticeable results.
“These exercises are not a guaranteed solution for eliminating a double chin,” cautioned Tim. He clarified that “genetics and overall body composition play such a big role”, but the facial exercises could make a double chin look less noticeable.
Another useful tip to minimise the look of a double chin is to drink plenty of water to remain hydrated; Tim explained how this works.
“Staying hydrated and drinking plenty of water throughout the day can help prevent skin sagging and reduce the appearance of a double chin,” said Tim. “Aim to drink two to three litres of water throughout the day.”
If you are carrying an extra bit of weight, in addition to facial exercises, moving for at least 150 minutes each week can help you to tone up.
Tim added: “Strength training can help build muscle and improve overall body composition.” Thus, the best combination of exercise is typically cardio and strength training.
There are other factors to consider when you are trying to lose weight in a healthy way, in addition to regular exercise and facial exercises.
Tim explained: “It would be good to focus on whole, unprocessed foods like fruits, vegetables, lean protein, and whole grains. Limit sugary drinks, processed foods, and saturated fat.”
Becoming more fit is more of a lifestyle change that will benefit you in the long term so, believe or not, sleep is also a top priority when it comes to toning up.
Tim said: “Sleep deprivation can contribute to weight gain. This is because it increases levels of the hormone ghrelin which increases appetite, hence why people may eat more after having a bad night’s sleep.”
“Managing stress is also an important factor, when we stress it actually causes hormonal changes that can increase blood sugar levels, causing people to crave foods high in calories, fat and sugar.”
