hey everyone and welcome to top think today we're going to learn about how to get rid of a double
chin now let's begin number one the wide smile did you know that smiling can sharpen your jawline
raising and widening your mouth challenges a number of muscles in your mouth chin and neck
you can actually get rid of your double chin by forcing yourself to smile now for this exercise
smile as wide as you can keeping your teeth closed the goal is to stretch the corners of your lips
so focus on the width of your smile now with your lips stretched wide push your tongue against the
roof of your mouth just behind your front teeth start slow and increase that pressure over a few
seconds the combination of lip and tongue extension creates a simple yet challenging
exercise for the lower half of your face the lips challenge the outer muscles around your
mouth and chin while the tongue creates tension in the jaw and neck if you can hold this position
for a maximum of five seconds after five seconds then take a short break give your muscles a little
time to unwind and then repeat this process it helps to practice this exercise in front of a
mirror and that way you can see how your muscles are changing in your face don't worry about how
your smile looks if your face doesn't look tense and pained well then you're not doing it right
number two back support your neck back and shoulders are far more connected than most people
realize if you have poor posture in your spine it may be damaging the posture of your neck too
that bad posture can easily create a double chin you typically develop poor posture when
the muscles in your back are not strong enough to support your body every day gravity weighs down
on you it pushes on your head your neck and your shoulders if your muscles aren't strong enough
to resist that force then you begin to hunch forward your back curves your shoulders fall
and your neck angles downward together these slumps in your posture cause many negative
side effects from back pain to double chins so if you want to get rid of your double chin
pay attention to your posture do you hunch forward while you work do you experience back and shoulder
pain if the answer is yes then you may have bad posture luckily there are a number of changes
you can make to improve your posture for example try adding a back support to your office chair
this back support will keep you from hunching and slowly strengthen the muscles around your spine
when the posture of your spine improves the neck and shoulders are sure to follow number three
hold the ball can you hold an object under your chin this exercise is one of the most effective
and challenging on this list it engages a wide variety of muscles by forcing you to
hold an object with only your chin to perform this exercise you do need one piece of equipment you'll
need a 9 to 10 inch ball which you'll place under your chin if you don't have a ball this size there
are plenty of household items that you can use for example an apple or an orange work just as well
now take your ball or fruit and place it between your neck and chin
your job is to hold the ball against your neck using only the strength of your chin
now once you've got the ball in position keep it steady for at least five seconds
this exercise is a lot harder than it looks but it tackles the area around your chin directly
as your jawline gets sharper this exercise will get easier you'll notice more space movement and
flexibility around your neck and chin you can repeat this exercise up to 25 times every single
day if you're just sitting at your desk working or browsing the internet hold the ball under your
chin don't worry too much about form if you can hold the ball in place then you're doing just fine
now it may be too difficult or awkward to hold the ball under your chin at first if this exercise
is too difficult then try another one first simply tuck your chin down towards your neck
try to familiarize your muscles with this movement tucking your chin will stretch the muscles in your
jaw and neck giving you strength and flexibility when you feel more confident then try using the
ball even if you can only hold the ball for two or three seconds challenge yourself every
day if you practice consistently the strength and shape of your chin will improve in no time
number four resistance exercises this exercise targets areas of fat around the neck and shin
start out by making fists with both your hands then place both fists directly under your chin
now move your lower jaw downward creating resistance with your hands the goal here is
to overcome the resistance created by your hands which engages important muscles around your chin
at first keep your resistance light and then gradually increase the pressure over a few seconds
when you reach your maximum resistance hold your jaw in that position for three full seconds you
can repeat this exercise between 5 and 10 times per day like all the different exercises on this
list remember to pace yourself and be mindful of your muscles weak muscles around your jaw
chin and neck can strain easily so pay attention to any pain or soreness
number five cheek puffing this simple exercise can make a huge impact on your double chin
start by sucking in a big breath of air but don't exhale instead close your mouth and hold that
breath inside your cheeks you should feel a light tension in your cheeks as they puff up and out
keeping your cheeks full of air press your open palms against your cheeks
gently create resistance with your hands if you can hold this position for a maximum of 5 seconds
then relax your cheeks and release the air from your mouth just take a few seconds to
recover and regain your breath you can repeat this exercise between 5 and 10 times each day
if done correctly cheek puffing is a quick and accessible exercise that challenges muscles we
rarely ever use like smiling you should do this exercise in front of a mirror cheek
puffing doesn't look pretty but it's important to see the tension in your muscles as you practice
over time you'll notice more power in your cheeks and more definition around your chin number six
pucker your lips did you know that kissing can actually refine your jawline puckering your
lips challenges muscles around your mouth chin and neck you can easily get rid of your double chin by
puckering up on a daily basis start by tilting your head back so that your eyes are looking
directly at the ceiling now as you look up feel a light stretch in the muscles in your neck
next pucker your lips almost like you're trying to kiss the ceiling now keep your lips puckered
as tightly as you can for three to five seconds puckering your lips stretches the same neck
muscles but it also creates tension in your chin and jawline after three to five seconds
have passed relax your lips and return your head to a normal forward facing position now give
your muscles a short break before repeating this process you can perform this exercise on a daily
basis as long as it feels comfortable on your neck muscles if this exercise is too easy try weaving
in other exercises from this list after puckering your lips move your mouth into a wide smile
the wide smile will challenge and engage different muscles continuing to strengthen the jaw and neck
alternate between the two exercises making sure to settle into a neutral position between each one
just like before make sure to rest and give your neck muscles a break after five to ten repetitions
raising your neck for long periods of time can lead to soreness and strain
number seven the neck roll our last exercise builds strength in the neck and jaw while also
relieving unnecessary tension around your head in this exercise you'll gently and carefully roll
your neck in a wide circle stretching your muscles into new and challenging positions
start out by lowering your chin to your chest this position activates the muscles
at the front of your neck at the same time it stretches the muscles at the back of your neck
from this position roll your head slowly to the left here many people make the same mistake you
may turn your head like you're looking to the left but this only contorts the muscles in your neck
instead of turning your head keep your eyes forward and bend at the neck if done correctly
your head should settle at a soft diagonal now as you bend don't worry about tilting your head
too far your head doesn't need to touch your shoulder bend until you feel a relaxing stretch
and then stop hold this position for five seconds before returning your chin to your chest
now repeat the process on the right side gently roll your head to the right making sure to bend
at the neck hold for five seconds and then bring your chin back to the chest you can alternate
like this for 30 seconds at a time the neck roll can relieve general neck pain while creating a
great stretch in those all-important neck muscles after practicing this exercise regularly you'll
notice more flexibility and definition around your neck and jaw hey thank you
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