A double chin, or submental fat, can be caused by various factors, including age, diet, weight, genetics, and poor posture. To reduce the appearance of a double chin, it’s important to understand the underlying causes and adopt a holistic approach that combines a healthy diet with targeted exercises.
Here are some suggested exercises to help reduce chin fat:
1. Warm-up
As with any exercise, it’s important to start with a warm-up to prevent muscle injury. For chin exercises, warm up your facial muscles by moving your lower jaw forward and backward, and then side to side. All movements should be slow and smooth to avoid jerking. Repeat this exercise 8-10 times.
2. Scooping Water with Lower Jaw
Open your mouth and roll your lower lip over your lower teeth. Imagine you are scooping water with your lower jaw. Move your head down as you scoop and close your mouth as you lift your head up. Ensure your mouth corners are completely relaxed during this exercise. Repeat 5-7 times.
3. Touch Your Nose
A double chin can also be related to weak hyoid muscles. To strengthen these muscles, stick out your tongue as far as possible and try to touch your nose with the tip of your tongue. Keep your lips relaxed. Repeat this exercise 5 times.
4. Perfect Oval Face
If you want to regain a more youthful and slender face shape, try this exercise: Turn your head to the left and push your lower jaw forward, stretching the neck muscles. You should feel the left side of your neck stretching. Then, turn your head to the right and do the same movement. Repeat 5 times on each side.
5. Kiss the Ceiling
For this exercise, imagine you need to kiss a tall person or the ceiling. Look up at the ceiling, push your lower jaw forward, and pucker your lips as if you’re about to kiss someone. If done correctly, you should feel tension in your neck. Hold this position for 5 to 8 seconds, then release. Repeat 5 times.
6. Resistance
Make fists with both hands and place them just under your chin. Start to move your lower jaw down, pressing against your fists, while also resisting the pressure with your neck muscles. Gradually increase the pressure. When you reach maximum resistance, hold for 3 seconds, then relax. Repeat this exercise 5-7 times.
7. Smile
Clench your teeth and close your mouth, then try to stretch the corners of your mouth as wide as possible. Next, push your tongue against the roof of your mouth, gradually increasing the pressure. If you feel tension in your chin muscles, you’re doing it right. Hold for 5 seconds, then relax for 3 seconds. Repeat 5-8 times.
8. Puffed Cheeks
Take a deep breath through your mouth and fill your cheeks with air. Purse your lips and puff out your cheeks. Now, press your palms against your cheeks to increase the tension. Hold for 3-5 seconds, then release the air and relax. Repeat this exercise 5-6 times.
By An Nhien – Vietnamnet
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