Effective exercises for double chin. How to remove cheeks and double chin: a selection of the most effective exercises

If you are reading this article, you have probably discovered that you have a double chin and want to know how to get rid of it as quickly as possible.

The bad news is that there is no quick fix for this problem, unless you're willing to go under the knife.

However, there is some good news!

There are a number of exercises that, if performed regularly, will help eliminate unsightly skin folds on the chin.

Today I want to tell you about them.

1. Head lifts with an air kiss

Tilt your head back and purse your lips as if you are blowing a kiss upward.

You should feel tension in the skin in the neck and chin area.

Maintain the position for 5 seconds and then relax.

Do 2 sets of 15 reps.

2. Sideways rotation of the head

This exercise allows you to stretch the muscles of the face, neck and chin, and as a result tightens the skin and smoothes out wrinkles.

Start doing it at a slow pace, turning your head left and right for about 3-4 minutes.

3. Lowering the chin with the tongue pressed to the palate

While sitting, tilt your head back so that you can see the ceiling.

Then press your tongue to the top of your mouth and slowly lower your chin until it touches your throat.

Keep your shoulders down and your back straight.

Do 2 sets of 20 reps.

4. "Dove"

If you have ever watched the movement of a pigeon's neck, you will immediately understand how this exercise is performed.

Just keep your head straight and move it back and forth back and forth. Shoulders should remain motionless.

Perform 2 sets of 20 repetitions.

5. Tennis Ball Squeeze

Press firmly for a few seconds tennis ball between your chin and throat, and then relax.

The exercise perfectly works the neck muscles and also tightens the skin.

For achievement best results, perform 2 sets of 10 repetitions.

6. Raising your head while lying down

Lie on the bed so that your head hangs slightly over the edge. Then slowly raise your head towards your chest without raising your shoulders.

Hold for 10 seconds.

Perform 3 sets of 2 reps.

Between sets take sitting position to avoid dizziness.

7. Tongue sticking out

Open your mouth as wide as possible and stick your tongue forward as much as possible so that tension arises in the muscles of the neck and chin.

Hold the position for 10 seconds and then relax.

Repeat 10 times.

Perform the given exercises regularly, and gradually you will notice how the hated second selection begins to literally melt before your eyes!

Double chin- a dubious decoration for the face that can appear without signs of excess weight. It begins to appear unnoticed, but one day, looking in the mirror, we notice that this completely unnecessary detail has appeared on the face. Exist different ways getting rid of a double chin, but the safest and most enjoyable of them can be called double chin exercises that can be done at home.

like this It is advisable to perform gymnastics every day- it will help not only prevent the appearance of an “uninvited guest” on your face, but also expel him in time.

the site will tell you in detail how to perform exercises for the double chin.

Double chin exercises - an effective approach to a special area

A pleasant bonus of such gymnastics will be relief from neck pain and headache prevention. What kind of exercises are these?

You may be interested in eye gymnastics

Exercise 1 (performed 15 times)

Tilt your head back and look at the ceiling.
Now purse your lips as if preparing for a kiss.
In the above position, freeze for 5 seconds.
Relax, return to the starting position.

Exercise 2 (performed 10 times)

This exercise is good because it uses muscles that are Everyday life are used extremely rarely. Tension of the tongue and chin muscles- the secret of efficiency this exercise from the double chin.

Open your mouth as wide as possible.
Stick your tongue out.
Freeze with your tongue hanging out for 5 seconds.

Exercise 3 (performed 10 times)

Tilt your head back.
Look at the ceiling.
Move your jaw forward and maintain it in a state of tension.
Count down 10 seconds.
Return to initial position.

Try gymnastics for lips and cheeks

Exercise 4 (performed 6 times)

Stand up straight.
Tuck your chin to your chest.
Slowly turn your head to the side.
Stop at the extreme point.
Hold the position for 5 seconds.
Turn your head the other way.
Freeze for 5 seconds.

Exercise 5 (performed 2 times)

Open your mouth wide.
Use the tip of your tongue to touch your lower teeth.
Inhale through your mouth and say “Ahh.”
After 1 minute, close your mouth.

Exercise 6

Given perfectly improves blood circulation and helps to get rid of fat in this area problem area.

Execution: Tap yourself on the chin with the back of your hand for 30 seconds.

Exercise 7 (performed 3 times)

Grasp your chin with your hand so that your thumb and other four fingers form a “V” shape.
Lock your hand in this position.
Move your head back and forth.
Make sure that the muscles in your neck and lower face are working.
Then hold the position with your neck long and your muscles tense.
After 30 seconds, relax.

Exercise 8 (performed 3 times)

This double chin exercise It’s reminiscent of an abdominal swing, only we work on the chin muscles.

Lie down on the bed.
Assume a position in which your head hangs over the edge of the bed (face up).
Slowly lift your head towards your chest. Shoulders should be motionless.
Return your head to the starting position.

Looking at the reflection in the mirror, many are unhappy with the appearance of a double chin. There is no need to be upset about this, everything can be fixed. Exercises for a double chin will help solve the problem at home.

This exercise can be done at any convenient time, once a day, preferably in the morning.

It is recommended to start training from the double chin at home with a set of exercises for 20 minutes, gradually adding new variations of techniques. The first month you need to do approaches of 20 minutes 5 days a week. The remaining 2 days are needed to rest the skin and muscles.

From the second month, gymnastics for the chin and neck can be done 2-3 times a week. This amount is enough for muscles already accustomed to stress to maintain their tone. Training time is 20–30 minutes.

So, let's look at the most popular and effective exercises in order to...

Exercise "Frame"

This exercise helps the lower part of the face, draining excess fluid in this area and is very effective for eliminating the chin. It also relaxes the muscles of the anterior surface of the neck and lengthens the anterior-lateral surface of the neck.

Photo from the book by N.B. Osminina fitness for the face. Revitonic system.

Technique:

Can be performed standing or sitting. With each palm, grab the elbow of the other hand, forming a frame.
Raise your arms above your head, moving them back as far as possible.
Lower your jaw to your collarbones. Pinch the front of your neck between your jaw and collarbones.
Hold this position for 30 seconds. Return to the starting position. Stretch the front of your neck with your palms.
Press firmly with the backs of your fingers over your collarbones 10 times while exhaling.
Run the back of your hand along your neck from bottom to top several times, dispersing the lymph.

Exercise “Circle around the lips”

Tongue exercises

Stick out your tongue and try to reach your nose. Repeat 10 times.
With your tongue out, visually draw numbers up to ten.

Exercise with fists

Clench the fingers of both hands into a fist and support your beard with them. Press your chin onto your fists, trying to lower your head down.
When you encounter an obstacle, tense your neck muscles. Move your head left and right. Repeat attempts 30 times.

Pinching exercise

To improve blood circulation, absorb excess fat and tighten the double chin area, we do the following exercise.

Technique:

The mouth is closed. The tongue is pressed to the upper palate.
We pinch the chin alternately with both hands along the line of the lower jaw. The thumb and index fingers are involved in pinching.
Execution time – 30 seconds.
After doing this, use the back of your fingers to stroke your neck from bottom to top, from the clavicular cavity to the end of the chin.

Perform at least once during the day, and preferably more. Listen to how you feel after the exercise.

Head exercises

In the fight against a sagging chin, exercises with head turns are effective. There are several options for gymnastics:

Slowly raise your head up, trying to touch your chin to the ceiling. Hold at the top for 30 seconds. Feel the muscles in your neck tighten and stretch. Slowly lower your head.
Lift your head up, exposing the top row of teeth. Point your lower jaw back. Time 30 seconds and smoothly return to the starting position.
Do neck exercises. Turn your head in different directions: up, down, right, left. Complete the complex with circular movements.
Starting position: lying on your back, hands behind your head. Lift your head off the surface and try to see your toes. Stay in this position for a minute. Repeat 10 times. This exercise for slimming the face and correcting the neck requires a hard surface, so it is better to perform it on the floor.

Sound exercises

Stand in front of a mirror and repeat vowel sounds. The letters can be pronounced in any order, feeling the tension in the neck muscles.
To slim your cheeks, it’s good to pronounce “O”. At the same time, gather your lips into a circle, opening your mouth as much as possible. Voicing “Y” will help tone your neck. Move your jaw forward as much as possible when creating sound. As soon as you feel the limit of tension, smoothly return to the starting position.

Gymnastics with lips

Move your lower jaw forward. Make movements as if scooping with your lower lip, directing it upward as much as possible. You should feel the tension in your neck muscles. Repeat 5–10 times.
To get rid of a double chin, a smile with closed lips and clenched teeth works well. Press your tongue against the roof of your mouth. You should feel tension under your chin. Hold the limit of your efforts for 3 seconds. Repeat 5 - 15 times.

Exercise "Book"

To charge, you will need a book or other weight. The essence of the exercise is to walk with a book on your head. Straighten your back and walk around the room with a queen's gait for 10 minutes.

Try to hold your head so that the book does not fall. If you can’t immediately walk with a load, then you can start from a stand with your head held high, the main thing is to feel how the muscles in the neck tense. By the way, such exercises train the muscles not only of the neck, but also of the back. Classes will help you achieve a clear oval face and beautiful posture.

Here are some more video trick ideas:

Now you know how to get a double chin with the help of exercises. Systematic classes they will give good result in a month. Your appearance will be younger, your skin will be smooth and elastic.

Regular shaping of the chin and oval will remove imperfections in appearance due to the outflow of lymph and improved blood circulation. Nutrients and oxygen, actively entering the epidermal cells, stimulate natural rejuvenation.

The only advice is to be systematic and adjust your diet and fluid intake. The main thing is to do exercises every day, taking steps towards beauty.

Reviews and photos of results

On the advice of a friend, I started training for. The situation changed after giving birth - I saw a completely different woman in the mirror. Everything was not as critical as the pictures on the Internet show, but a sharp change in weight was reflected on the face. I wasn’t going to give up, it was scary to radically solve the problem, so I chose gymnastics. After just a month of training, I noticed results. Now I don’t stop working out, setting a goal of 45 to look 30. Here are my photos before and after face-building of the double chin. Do you want to have the same result? Then don’t be lazy, and forward to beauty! The technique really helps.

Yana, 32 years old

It seems that 37 is not an age, but my face has lost its clear lines. When signs of a double chin appeared, I decided to try facial exercises. When I started training, I didn’t really believe in the result, so I decided to capture everything in photos. Now I have something to show you. Girls, I’m bragging about the result, because I’m doing great.
Agree that this is much better. It took me 2.5 months of training to achieve this result. To be honest, at first it was interesting, but the euphoria went away on the third day, and it became difficult to force myself. After 2-3 weeks I got into it. On this moment I continue training. I think you should try it too if you have a problem. The method does not require investment of money, is safe for health, and you can see the results for yourself. Good luck!

If chubby cheeks give a girl an absolutely charming look, then a double chin can hardly be considered an advantage.

Moreover, it visually adds extra pounds and age. With the help of cosmetics it is easy impossible to hide, which means you have to fight.

Reasons for appearance

Let's look at the main reasons for the appearance of a double chin in women:

heredity(the structure of the face may suggest the presence of a double chin, which the owner inherited from her parents. And if all members of your family have impaired metabolism and collagen synthesis in the body, the tissues quickly lose their elasticity and are prone to sagging);
age(even slim women after 40 years, they may notice a double chin, as the tissues lose their elasticity and the skin becomes thinner);
bad habits(the habit of looking at the floor and lowering your head low contributes to the development of a double chin and “creases” in the neck);
excess weight ;

Excess weight, especially if a woman gains weight very sharply, changes not only the shape of the body, but also the contours of the face. And first of all, this is visible on the cheeks and chin.

sudden weight loss(with sudden weight loss, skin turgor weakens and the contour of the chin “floats”);
sleeping on high pillows(just like the habit of walking with your head down, mechanically provokes the appearance of a double chin);
low position of Adam's apple(if the angle between the cervical region and the jaw is not large enough, the risk of developing a double chin is almost 80%);
hormonal disbalance(pregnancy, nervous breakdowns, taking OCs can provoke the accumulation of fatty deposits in the chin and cheeks, this problem can only be solved through treatment).

You can find out how to do a massage to lose weight in our face.

Solutions to the problem

Cosmetology offers several options for solving the problem of a double chin.

The beauty salon has procedures in its arsenal that help when other methods are no longer effective.

Mesotherapy/ozone therapy– introduction of vitamin cocktails to the area with impaired skin turgor. On average, a course includes 8 procedures, and the result is noticeable already in the middle of the “treatment”.

Photorejuvenation– this is the correction of the condition of the skin using directed light radiation. In order to get a significant result, you will have to undergo about 10 procedures.

Plastic(lifting, lipolifting, liposuction) is the restoration of the anatomical contour of the chin through surgery.

It can occur through the removal of fatty tissues, their implantation into the patient (if the sagging of the skin occurs due to a lack of fat cells in the membranes), as well as through truncation of the “skin bag”.

Such operations have many contraindications and a long rehabilitation period.

These methods belong to the list expensive. How to remove a double chin at home? If you do not want to waste time and money on rehabilitation, turn to alternative, "home" methods:

Important advice from the editors

If you want to improve the condition of your skin, Special attention It’s worth paying attention to the creams you use. A frightening figure - in 97% of creams famous brands there are substances that poison our body. The main components due to which all the troubles on the labels are designated as methylparaben, propylparaben, ethylparaben, E214-E219. Parabens have a negative effect on the skin and can also cause hormonal imbalance. But the worst thing is that this nasty stuff gets into the liver, heart, lungs, accumulates in organs and can cause cancer. We advise you not to use products that contain these substances. Recently, experts from our editorial team conducted an analysis of natural creams, where the first place was taken by products from Mulsan Сosmetic, a leader in the production of all-natural cosmetics. All products are manufactured under strict quality control and certification systems. We recommend visiting the official online store mulsan.ru. If you doubt the naturalness of your cosmetics, check the expiration date; it should not exceed one year of storage.

How to get rid of it quickly?

Is it possible to remove a double chin at home in a week? Alas, but you can correct your facial contour in a week impossible without surgery.

But if you need to get results quickly, you can try an exercise that allows you to improve muscle plasticity in the shortest possible time. And if after a week the defect does not disappear completely, it will become less noticeable.

Gymnastics "fist". Need to place right hand place your elbow on a support (table, knee, window sill, etc.) and rest your fist on your chin. Next, continue continuously pushing your fist up for 5 minutes, resisting and applying pressure with your head down.

If excess weight is to blame

How to remove a double chin if its appearance is associated with obesity? If the appearance of a double chin is associated with excess weight gain, it is necessary do exercises for general decline body weight:

Dancing with elements of ballet is best suited, since ballet exercises involve static loads cervical spine, which has a positive effect on the formation of the jaw contour.

What exercises can be used to remove a double chin? If you have already lost weight or the excess weight does not exceed 6 kilograms, and the double chin still bothers you, it’s time to contact Facebook building:

1 exercise. Extend your lower jaw as much as possible, then imitate chewing movements. Do 2 sets of 10 reps with a break of 30 seconds.
Exercise 2. As in the previous exercise, push your lower jaw forward, then very slowly raise and lower your head five times. Keep the muscles of the face and neck tense.
Exercise 3. Open your mouth (not too wide) and in this position touch your tongue to the roof of your mouth. Next, press your tongue hard on the surface of the palate for 10 counts. Repeat 8-15 times.
Exercise 4. Try to reach your nose with your tongue for 10 counts, slightly throwing your head up. Repeat 8-15 times.

How to tighten the shape of your face without leaving home?

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious it is!

Content

Women always want to look good. However, this process is often hindered by: genetics, poor nutrition, poor posture, minimal physical activity, and excess weight. Women after 30 often ask themselves questions: how to remove a double chin, what type of exercises will help make the skin of the neck more elastic, how effective are facial training? Let's consider several ways to get rid of this unpleasant physiological phenomenon.

What exercises will help remove a double chin?

There are a number of ways to help combat this physiological feature at home. Often, this is a list of actions and exercises that are very easy to complete. Even while sitting at the computer, it is quite acceptable to pause for a few minutes and pay attention to your problem area. Explore the exercises below and choose those that suit you personally. Perform them at a frequency and intensity that is comfortable for you.

Chin taps

There are two variations of this exercise. The first one is best done at home. The second option is for those who have the opportunity to allocate a few minutes of free time right at their workplace:

You will need a towel soaked in cold water. Make a tight tourniquet out of it (as if you are squeezing it by hand), place it horizontally at a level slightly below the chin. Simultaneously stretch the towel with both hands in different directions and then, loosening it, pat it on your chin.
Sit in front of the mirror, grit your teeth, and raise your chin slightly forward. Use the back of either hand to pat the problem area.

Chin weight

This exercise is suitable for those who are ready to fight intensively against the “illness”. Imagine that there is a heavy weight hanging on the tip of your chin. Raise it so slowly and diligently that the neck muscles tense well and efficiently. The number of such lifts should be at least 7 times in one approach. Intensity is the frequency of exercise. Perform about three approaches per day.

Tongue exercises

Several exercises that involve the tongue will help you remove a double chin:

We try to reach the tip of the nose with our tongue, tensing the muscles for 10-15 seconds.
Feel like an unusual artist. Try sticking your tongue out of your mouth and drawing a figure eight or circle with it. The exercise should be performed clockwise and counterclockwise.
Using the tip of the tongue, we alternately touch the upper and lower palates. It is necessary to lightly press on the indicated places to feel the tension of the chin muscles.
"Monkey." Sitting at the table, slightly raise your chin and put it forward. Placing either elbow on the table, place the beard on top of the clenched fist. The lower lip covers the upper lip. The tip of the tongue should forcefully press against the palate above the upper teeth. We count to five and slowly relax the neck muscles. We do three approaches.

Lip exercises

The following exercises for the chin involving the lips are similar in principle to training with the tongue:

Sit on a chair, straighten your back, lean forward a little. Tilt your head back and, at the same time, pull your lower lip towards the tip of your nose. In this position, count to five. Repeat the entire algorithm of actions three times.
A double chin can be easily removed using a fun method such as drawing. We hold the pencil with our lips, performing movements depicting single-digit numbers in the air. An option for the exercise could be to print 33 letters of the Russian alphabet.
We fold our lips into a tube, tilting our head back. We stretch the “duck beak” upward. We try to hold on like this for a few seconds. Five sets is the ideal number.
Stretch your neck forward, carefully close your lips and press two fingers against them. Try blowing a kiss. Repeat – 10 times.

Tilts and turns of the head

A large number of exercises that will relieve you of a double chin involve minimal physical effort. The simplest ones are tilting and turning the head. Their implementation is not limited by the number of approaches or time. Without interrupting your main activity, tilt your head from one shoulder to the other, giving yourself short breaks. Turns are made in a wide variety of directions, but with average speed. Excessive movements can lead to dizziness.

An effective set of exercises from cosmetologist Nadia Payo

Many of the neck and chin training described above were developed in the mid-20th century by the talented cosmetologist, “doctor of beauty,” Nadia Payo. Her gymnastics affects all muscle groups of the lower part of the face. Here are a few more effective exercises:

Pronounce the sounds “u” and “i” with maximum tension in the lower part of the face.
Tighten your neck muscles so much that they begin to protrude. Hold this for a few seconds and relax.
Lower your lower lip and pull it in very vigorously.
Use your fingers to press and pull your chin down alternately. At the same moment it is necessary to prop up the palate with your tongue. (img7=Exercise: pulling the chin down)
Lie on your back so that your head hangs from the bed. Raise and lower your head. This is how the neck muscles are trained, which tighten the double chin. Perform the exercise in five sets of three times.

Video: how to get rid of a double chin at home

Is it not enough for you to read the algorithm of actions to do all the exercises correctly? Or do you like to learn new techniques using video lessons? The video below shows how to perform the exercises correctly. The training is chosen so precisely that you will feel the participation, mobility, and tension of every muscle involved in the exercises. All this, in combination with proper nutrition, diligence and regular implementation, will ensure maximum effect in the first weeks of classes. The video is designed to help beginners learn some chin exercises.