5 Exercises To Reduce Neck Fat

Neck fat is caused due to excessive fat in the overall body structure. The muscle between the jaw and collar bone begins to accumulate fats which appear like a chin below the chin causing heaviness in voice and troubles like high cholesterol level and heart problems. Besides being a problematic issue, these DE-shape the neck making it look ugly and un-toned. Another associated problem is the neck humps that usually follow because of high-fat deposits in the neck region. Here are our 5 easy and best exercises to reduce neck fat at home. Let’s have a look into them.

* Self Neck Traction

- Lie down on your back and put the legs on the bed or bench at about 60 degrees angle.
- Keep one hand on your chest and the other at the back of your neck.
- Now maintain the pressure from the hand that is on the chest, pull up the neck with the other hand as much as possible.
- The target is to feel the stretch at the back of the neck and hold the stretch position.
- Count till ten and release slowly. Repeat at least 15-20 times taking a 3-5 second gap after 5 stretches.
- This exercise will not only remove the neck humps but also relax the adjoining muscles and remove the pain.

* Neck Stretch

- Stand straight with your feet a couple of inches apart and place the hands on your sides.
- Now tilt your face lower but do not round the shoulders.
Keep the neck retracted to the count of ten.
- Then pull or retract the neck at the back till the extent you are able to.
- Embellish the stretch until it appears that you got a double face.
- Hold it back till the count of ten before bringing it back to normal pose.
- Repeat sets of ten at least thrice.
- Perform the exercise regularly to get your neck back in shape in no time.

* Rotation

- Sit on a low back chair or stand upright maintaining a straight back. Keep your feet apart.
- Now turn your head clockwise. Remember not to move your shoulder in the process.
- Stretch the neck in all directions to the maximum extent while rotating.
- Continue doing 20 rounds before stopping at the initial position.
- Repeat the process anti-clockwise till 20 counts.
- After the sets of 20 become convenient to do, double the number of rounds.
- Remember keeping your back straight and shoulders in one position.

* Chin Slap

- You need to stand or be seated anywhere.
- With the back of the hand, start slapping your lower chin area or as popularly known, the double chin.
- Increase speed after initial slapping and continue to increase to the extent you can. Do not try to go beyond your maximum tolerance at the beginning.
- Perform the action for at least 10 minutes.
- Since it is the most convenient and time-saving exercise, it needs to be done at least 5-6 times a day for effective results.

* Lip Pull

- Stand in a comfortable position looking straight as you normally do.
- Now without moving shoulders, push the jaw out as much as you can.
- Once you think that is the best you can do with the jaws, lift your lower lip on the face as high as you think it can go.
- Now hold this position for 10 seconds before coming back to the normal position i.e. the natural position.
- Repeat the cycle at least 10 times, increasing gradually.
- The areas where this stretch is felt is a little under the chin and drastic on the lower jaws and jawline.
- Avoid performing the exercise immediately after meals.