How to Lose Neck Fat - Three Essential Exercises

Neck fat is a common problem which affects those who are overweight and those who are elderly. It is also not that uncommon amongst average persons due to bone density and elasticity of the skin. Also known as turkey neck and double chin, neck fat can be a somewhat embarrassing problem to have. However, there are steps one can take to help lose fat around the neck.



This article will go into depth about a number of different exercises you can begin doing to reduce the visibility of neck fat. Please keep in mind though that a lifestyle of healthy eating and regular exercise is by far the best way to guarantee the loss of weight in any and all regions of the body.

I would also like to make it clear that before you go ahead and attempt any particular exercise or diet regimes that you consult with a doctor before moving forward.

Below are three known exercises that aid in the reduction of neck fat.

The Rotation

This is a simple exercise which targets the muscles on your neck and is particular effective for those that spend long times sitting at computers or within an office environment.

Whilst seated or standing, turn your neck as far left as you can, hold this position for 5 seconds and then slowly turn your head to the right and hold again for another 5 seconds. Repeat this up to 12 times.

It is also worth mentioning that if you struggle with neck or back problems then this may not be an ideal exercise to lose neck fat if it brings about any form of pain.

The Side Tilt

Another simple exercise to lose neck fat is the side tilt.

Again, sit or stand straight. Tilt your head to the right making sure not to rest your ear on your shoulder. You will want about one inch between your shoulder and your ear. Now, hold this position for 10 to 15 seconds and slowly release, titling your head to your left hand side and repeating. Do this about 5 times on each side.

The Back Tilt

Very similar to the side tilt, this exercise requires you to tilt your head back so that you're staring at the roof (or sky). Hold this position for about 10 to 15 seconds and slowly return to your normal posture. Repeat this exercise about 10 times.

If you do these exercises daily you should begin to feel the muscles in and around your neck gradually growing and getting stronger. These exercises are most effective when coupled with healthy eating habits and a regular fitness regime.

As always it's recommended that you consult your doctor as you do not want to over strain or exert your neck as it could result in injury.


To accompany this article, I've written a follow up on my blog which goes into further explanation of how to lose neck fat accompanied by the benefits of healthy eating and a regular fitness regime. See resource box for link.

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