5 exercises to reduce double chin and eliminate under-chin fat at home.

Double chin is one of the common “sorrows” that makes the face look heavier and less defined than its true age. The good news is that you can completely improve this area at home with Face Yoga exercises — gentle, inexpensive, and only a few minutes each day. Join me — Coach Mai Linh — as we go through the 5 most effective exercises to reduce double chin.

Why does a double chin appear?

Before starting the exercises, understanding the causes will help you improve in the right direction. A double chin often comes from:

• Fat accumulation under the chin — when gaining weight, fat can accumulate in the submental area (under the chin).
• Loss of skin elasticity with age — reduced collagen causes the skin in the chin area to sag.
• Poor posture — frequently looking down at your phone weakens the neck muscles, contributing to the formation of a double chin.

Do exercises really reduce double chin?

Let’s be honest: exercises do not directly “burn” fat cells and there is no such thing as spot reduction. However, what exercises can achieve is very valuable — strengthening and toning the muscle group in the chin, jaw, and neck. When these muscles are firmer, the area under the chin looks slimmer, and the jawline appears sharper, and the skin is less saggy.

For the best results, combine the exercises with healthy eating, staying hydrated, and maintaining good posture. This is a natural, sustainable way to improve — not an overnight miracle.

4 exercises to reduce double chin at home

Perform each exercise slowly and with control. Start with a clean face and hands.

1. Ceiling Kiss (tightening the muscles under the chin)

1. Sit or stand up straight, tilt your head back to look at the ceiling.
2. Purse your lips as if you are “kissing” the ceiling, feeling the muscles in the chin and neck tighten.
3. Hold for 8–10 seconds then relax. Repeat 10–15 times.

2. Push the lower jaw forward (defining the jawline)

1. Gently tilt your head back.
2. Push your lower jaw forward until you feel a stretch in your chin and neck.
3. Hold for 5–8 seconds, then return to the starting position. Repeat 10 times.

3. Press the tongue against the roof of the mouth (activating deep muscles)

1. Look straight ahead, press your tongue firmly against the roof of your mouth.
2. While pressing the tongue, gently engage the muscles under the chin, tilting your chin slightly towards your chest.
3. Hold for 5 seconds, then relax. Repeat 10–15 times.

4. Chin Tuck — combating neck muscle sagging

1. Sit up straight, eyes looking straight ahead.
2. Pull your chin straight back (creating a feeling of “active double chin”), without tensing your jaw.
3. Hold for 3 seconds then return. Repeat 10–15 times — very good for correcting neck posture.

How much should you practice?

Practice regularly every day or at least 5 sessions/week. Just about 5 minutes for all 5 exercises. With persistence over a few weeks to a few months, you will see a slimmer and more defined jawline. Short but consistent workouts will be much more effective than sporadic intense sessions.

Safety tips for exercising

• Perform exercises slowly and with control — do not jerk your neck.
• If you have cervical spine issues, consult a doctor before performing neck-tilting exercises.
• Combine moisturizing the neck area and maintaining an upright posture when using your phone/computer.

Conclusion

The 4 exercises above are a natural, safe way to tighten the area under the chin and define the jawline. If you are unsure how Face Yoga works, read more in the article What is Face Yoga? Is it really effective? to understand the fundamentals.

Want a structured plan? I have prepared the guide “7 Days to Awaken Your Face” with step-by-step instructions for beginners. 👉 Get the free guide here, or check out the Face Yoga Course with me.

Frequently Asked Questions

How long does it take to see results from double chin exercises?

Typically, after a few weeks to a few months of consistent practice, depending on individual body types and the combination of diet and posture. The muscles tighten first, and the jawline gradually becomes slimmer over time.

Will just facial exercises completely eliminate a double chin caused by fat?

If the double chin is primarily due to overall body fat, you need to combine healthy weight loss (diet + exercise). The exercises help tone the muscles and reduce skin sagging, but they do not replace the need for overall fat reduction.

How many minutes should I practice each day?

About 5 minutes for all 5 exercises, consistently every day is ideal.

Author

Mai Linh - Face Yoga Vietnam

Founder & Face Yoga Coach of Face Yoga Vietnam.