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.