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Get Rid of Double Chin Fat With These Exercises, Trainer Says

Melting away that excess fat just got much more doable with these exercises.

Are you dealing with excess fat below your chin that you want to ditch? Don't stress, because we chatted with Maggie Priore, a personal trainer on Fyt, who shares with us some fitness scoop that'll help get rid of double chin fat. (If you didn't already know, Fyt is the largest personal training service in the nation that makes fitness under the expert guidance of an in-person or virtual, certified fitness professional convenient and accessible for everyone.)

Priore notes that while you can't spot-reduce fat in one particular area, you can work on reducing overall body fat and losing weight. In addition to switching up your diet and eating at a calorie deficit (torching more calories than you're consuming each day), these healthy habits will help you get rid of double chin fat. As far as your calorie deficit is concerned, Priore explains, "This should be a small deficit (start with 100-200 calories less than you normally would)." She reveals another way to get rid of excess fat is by getting in regular cardio and strength training.

If you didn't already know, genetics can play a part in having a double chin, according to Vanguard Dermatology. In addition, as you get older, it's common for your skin to lose some of its elasticity and get saggy. Surprisingly, bad posture can also attribute to a double chin over time, as you can lose face and neck muscles. Exercise can help make your skin tighter, and you can eliminate the excess fat surrounding your face and neck. Face yoga can help as well. "Whistle at the Ceiling" or "Kiss the Sky" is a great, simple yoga move to work into your daily routine if you want to get rid of double chin fat. While your back remains straight, bring your chin upwards toward the sky, have your lips puckered, and remain in this position for a minimum of 20 seconds. Do this as many as 10 times.

But to really lose fat, you need to exercise. So without further ado, here are some pretty stellar ways to perform your cardio that will help you burn fat all over. If you're eager to get rid of double chin fat, check them out below. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Treadmill Sprints

woman demonstrating treadmill cardio workout in gym to get rid of double chin fat

Priore suggests kicking things off with a five-minute walk or slow jog. Then, crank up the intensity by running "at your max heart rate—think 70-85% of your maximum heart rate." Sprint it out for a total of 30 seconds, then recharge for the next 30 seconds. (If you're a beginner, Priore recommends resting for longer than 30 seconds.) Repeat this sprinting exercise for five to 10 minutes.

Related: Lose Weight in a Week With This Fat-fighting Workout, Trainer Says


man doing battle rope hiit exercise in gym

HIIT—aka High-Intensity Interval Training—means you're "working out at around 80% of your max heart rate," according to Priore. She adds, "Usually, HIIT workouts involve higher reps in a shorter amount of time. HIIT incorporates strength training [and] plyometrics, and can include other cardio exercises like ball slams and battle ropes. One thing I like to do with clients who like to do HIIT is to have them do a circuit of three to four exercises in eight to 10 minutes, as many rounds as possible." Keep in mind that HIIT should consist of minimal or super quick rest periods.

Related: Jumpstart Your Metabolism After 40 With This Mega-Results Workout, Trainer Says

Steady-State Cardio

man jogging doing steady state cardio

Don't sleep on steady-state cardio. Priore recommends doing a minimum of 20 minutes of your favorite type of cardio, including jogging, working out on the elliptical, hiking, incline walking, rowing, or biking. The possibilities are truly endless!

For more…

woman face jowl exercises

If you're looking for more, be sure to read Here Are 4 Face Jowl Exercises to Tone and Reverse Aging, Expert Says. Here, we chat with Daniel Clayton, NCCA certified personal trainer and founder of WorkoutWisely, who walks us through some really beneficial moves that can tone your muscles and address signs of aging. Stay up-to-date on the latest mind and body scoop, and get your next workout on ASAP!

Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
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