Exercises for double chin: features of implementation, sets of exercises

Maintaining a clear facial contour is not easy. Over the years, the skin loses its elasticity and sags, which in appearance adds a good ten years. Some people in such a situation rush to a plastic surgeon. Meanwhile, you can correct the situation at home - exercises for a double chin will help you quickly return to the ideal oval of your face. The main thing is not to let the situation get worse and start simple gymnastics on time.

Physiology and causes of the appearance of a double chin

The ideal appearance of the neck and facial contour is ensured by the platysma, a muscle located under the lower jaw. Under the influence of a number of provoking reasons, it weakens and sags. Over the years, additional negative factors are added. These include: a decrease in the skin's ability to retain moisture and a decrease in the body's production of collagen, which is the basis of the skin framework.

The combination of these processes leads to sagging of the bottom of the lower jaw, fat deposition and the formation of folds. It is traditionally believed that the problem of a double chin is relevant for overweight women of advanced age, which is not entirely true. A similar cosmetic flaw can appear in both a man and a young girl.

The reasons for the formation of a double chin can be:

genetics. Observations show that the presence of a fold on the neck is transmitted even through generations;
excess weight is one of the main causes of facial deformation;
age-related changes are irreversible, but their manifestations can be minimized;
mono-diets and low-carbohydrate foods. Their result in most cases leads to sudden changes in weight, which negatively affects the condition of the skin;
features of the anatomical structure of the lower jaw;
lack of neck care;
hormonal disruptions during menopause and adolescence, or during pregnancy;
Poor posture (slouching style).

Attention: a double chin that appears without any visible objective reasons may be a sign of endocrine diseases!
To rule out the presence of these pathologies, undergo an examination. In addition to the above reasons, lifestyle can lead to the formation of fat folds. The most bad habits are: sleeping on high and soft pillows, staying at the computer for a long time with your head down, and reading while lying in bed.

Modern cosmetology offers many methods for eliminating the defect, but daily gymnastics is considered the most effective. If you do the exercises regularly, the first positive changes will become noticeable very quickly. The main thing is to do them correctly. It is important to remember that you cannot start charging without first warming up.

Why does a double chin appear?

To answer this question, let's first remember what a double chin is. In fact, it is a small pouch of excess skin and subcutaneous fat. Where can this “extra” tissue come from:

drooping skin of the lower third of the face as a result of age-related changes, weight loss, decreased tone of facial muscles, and improper hygiene care;
the habit of holding your head incorrectly when reading, working at a computer or desk;
incorrect head tilt due to poor posture;
overweight;
hereditary characteristics.

Don’t think that being overweight or being old is a death sentence. It is necessary to take into account all the factors that influence the occurrence of the problem. This way, you can easily identify and eliminate the significant cause of the appearance of excess tissue in the lower jaw area, stop the drooping of tissues, and, over the years, reduce the rate of development of other manifestations of age.

For example, being overweight is just a provoking factor for the development of a double chin. If you properly care for the skin of your face and neck, keep your muscles toned, and watch your posture, you can have an ideal oval face without a hint of a soft fold in the lower part of the face.

Muscle tone in the presence of a double chin plays a decisive role. The facial muscles, which are in good shape, lift the soft tissues of the face upward. This makes facial features clearer and more expressive, and the jawline is perfectly straight. All this ultimately changes the perception of a person as a whole as younger.

Well, the opposite example. A woman with a soft character, decreased vitality, and is chronically in a bad mood. At the same time, the tone of the facial muscles decreases, the corners of the lips and eyes drop down, the cheekbones become flattened, and the tissues of the lower third of the face “float” down. Add a few extra pounds to this and you will get a “swimming” face with a pronounced double chin.

Here we have given extreme and slightly hypertrophied examples of muscle tone so that you can grasp the basic patterns of the process of the appearance of a double chin. Now let's look at ways to solve the problem.

Warming up the muscles

For the main workout, the facial muscles need to be prepared by doing a short warm-up consisting of several exercises:

perform movements of the lower jaw back and forth and left and right;
looking at one point, smoothly bow your head one at a time: first to one shoulder, then to the other;
perform circular rotations of the head in different directions;
pat your chin with your hand until slightly numb (about two minutes).

Attention: without preliminary warm-up, the facial muscles may cramp during exercise.

To prepare the body for stress, it is enough to perform each exercise 10-15 times, after which you can begin gymnastics.

Head turns

To train the muscles of the lower third of the face and neck, it is not enough to simply turn your head. It is necessary to monitor the appearance of tension in the muscle groups we need:

We turn our head to the side.
We push the lower jaw forward as much as possible.
Maintain muscle tension in the chin area for 3-5 seconds.
We return to the starting position.

We focus on the movement of the chin

At the same time as the chin area, the neck muscles may also become tense. This is very good, as it will allow you to work on two problem areas of the body at once.

A set of exercises for a double chin

Properly selected exercises have a positive effect on your appearance and slow down the aging process.

Regular exercise has the following positive effects:

tighten the skin;
improve blood supply to tissues;
strengthen muscles;
relieve swelling;
normalize oxygen metabolism;
stimulate the production of collagen and elastin.

The effect will be enhanced by following several recommendations for performing gymnastics:

It is better to do exercises in the morning. It tones the muscles and the face takes on a fresher appearance. Exercise improves your mood and helps you wake up by releasing the hormone endorphin;
in the first 30 days, training should be carried out five times a week, leaving two days for rest and muscle recovery;
add exercises in stages (two new ones daily);
Each lesson should last at least 20 minutes.

It's important not to overdo it. In an effort to achieve the best result as quickly as possible, many try to give the maximum load, which leads to the opposite effect - from excessive tension without preparation, the facial muscles sag, creating the “turkey neck” effect.

Here is an approximate set of the most effective exercises against a double chin.

Walk with a book

Training with a book will help to significantly reduce and sometimes completely remove a double chin at home in just a week. It should be done like this: straighten your back, slightly raise your chin, place a heavy book on the back of your head and slowly walk around the room without holding the volume with your hands.

Completion time is ten minutes. You need to repeat it six times daily. Such a schedule will not only eliminate the double chin, but will also improve posture and help strengthen the muscles of the neck and back.

Language to help

The following manipulations will help strengthen the hyoid muscle:

With the tip of your tongue, alternately touch the roof of your mouth from above and below (without opening your mouth). While performing the task, it is important to feel the muscle tension under the chin;
stick out your tongue and “prescribe” eights in the air;
Pull your tongue out of your mouth as far as possible and stretch it first to your nose, then to the edge of your chin.

Do each exercise ten times.

Loader exercise

This type of training does not require any auxiliary equipment. All you need is your imagination. Imagine that you have a very heavy weight suspended from your chin and try to lift it by forcefully moving your head back. Then smoothly return to the starting position. Perform the exercise daily, six approaches.

Adding lips

Lip movements also help to correct facial contours:

move your chin up and forward, smile and maintain this facial expression for five seconds;
throw back your head, first cover your upper lip with your lower lip, then pull it as far as possible towards your chin;
slowly (in 60 seconds) draw your lower lip into your mouth and return it to its original position, over the next 60 seconds - extend your lower lip, cover your upper lip with it and return it back;
throw your head back and send kisses to the ceiling.

Galina Dubinina system

A special program was developed by a yoga trainer. She recommends doing a simple set of facial gymnastics for just eight minutes a day to quickly restore the skin under your face to its former elasticity.

Press your fist into the tissue under your jaw. Begin to tense your hyoid muscles by pressing into your fist ten times.
Move your jaw forward and hold for a couple of seconds. Then relax and repeat ten times. Over time, you will feel how the muscles have strengthened, then you can replace this activity with circular movements of the jaw.
The lower jaw is pushed forward, the upper lip is located above the lower, slightly biting it. Lift your chin, turn your head to the right, hold and repeat on the other side.
Purse your lips as an offended child usually does. You will feel irregularities on your chin - this is muscle tension. Hold the position for ten seconds, then repeat until fatigue occurs.

Doing these exercises every day really doesn’t take much time, but you can always keep the muscles under the sensitive skin in good shape.

https://youtu.be/bVrGanLSYvA

https://youtu.be/sYCbTE5k8WU

Working on the corners of the mouth and the anterior neck muscles

Experts recommend doing this exercise in front of a mirror to monitor the correct technique:

Stretch the corners of your mouth as much as possible, straining your neck muscles. Hold for 10 seconds.
Use your fingers to press on the corners of your lips. Otherwise, facial wrinkles may appear.

Strong smile

Another exercise for coordination of movements. We will have to simultaneously:

Keep your teeth clenched.
Tighten your lips so that they are tightly closed, and their tips stretch out to the sides as much as possible.
Press the tip of your tongue into the roof of your mouth as hard as possible.

Excellent workout for the muscles of the lower third of the face and neck

If you perform the exercise correctly, the tension will be felt not only in the cheeks, but also in the chin area. Hold the muscle tension for 3-5 seconds. Performs 6 repetitions.

Massage is an additional method of solving the problem

By combining facial exercises with massage, you can achieve noticeable results much faster. If you want to learn how to remove a double chin and cheeks in a week, read the basic rules and techniques of tonic massage.

Preparation for massage procedures and rules for their implementation

All manipulations must be carried out with clean and dry hands.
To increase the effect of massage and to prevent mechanical damage to the skin, it is necessary to use a rich nourishing cream. Apply a thin, even layer to a clean, dry face. Instead of cream, you can treat the skin with massage oil, herbal decoction of mint, chamomile and string.
It is advisable to carry out massaging movements in a certain sequence, gradually increasing their intensity.
Manipulations should not cause discomfort or pain, so calculate the force with which you will massage.
The duration of each stage is from 1 to 3 minutes.

Procedure for massage

Warm up your facial skin using circular movements of your fingers. Starting from the temples, gradually move to the bridge of the nose and chin. Move the skin slightly, but do not press too hard.
Proceed to tapping movements with your fingers on the skin. Be sure to include the area under the eyes, cheeks and chin.
Light pinching is a great way to tone your facial muscles at home. Grab a small area of skin with your thumb and index finger and squeeze lightly.
Press your hands firmly against the facial bones of the cheeks, then the chin. Try not to displace the skin while doing this. Repeat 5-7 times.
You can complete the massage with light stroking with your fingertips.

Facebook building

This system of exercises allows you to work on more serious problems than a double chin. But that's what we'll do. Experts consider the basis of face-building to be a change in relaxation and tension of the facial muscles. Such exercises are also done daily, and the first results are noticeable after a maximum of 30 days. Straining your face, we count to five. We start with five “approaches” to each facial muscle, then increase to one and a half dozen:

Open your mouth, raise your tongue all the way to the upper palate. The correct execution is evidenced by the fact that when the muscle is tense, the position of your chin also changes. We fix this state for a few seconds, relax and repeat again. Do this five times.
We stick out our tongue, trying to reach the very tip of the chin with its tip. This requires serious effort. We fixate ourselves in this funny way for 6-7 seconds, relax and repeat five more times.
We place our hands under our chin. For the next five seconds, we slowly open our mouth to the limit and overcome the pressure of our hands. Keeping your lower limbs under your chin may not be very easy. In this case, we rest our elbows on the table. Now relax the facial muscles and repeat 4 more times.
Raise the chin until the skin on the neck is stretched. We make sure that our back and shoulders are straight: we straighten them well. With your teeth closed, use your tongue (its tip) to press on the lower gum from the inside. Again, we freeze for 7 seconds and then relax the muscles. Repeat four or five more times.
This exercise is aimed specifically at removing the fat fold under the chin. Again we raise our chin higher and tighten the skin on the neck. Again, watch your back and turn your shoulders. We press on the palate with the help of the entire tongue (and strongly), slightly opening the lips with the teeth. We stay like this for 6-7 seconds and relax.
We bend the lower lip over the lower teeth, tilt the head back a little, strain the muscles of the chin and lower lip. Correct execution is indicated by tension in the neck muscles. Again we freeze for 6 seconds and relax our muscles. All that's left is to repeat it five times. This will also make the lower lip more expressive.

Be sure to read: The best arm exercises to avoid sagging skin

Other good exercises

There are proven exercises for the chin that are not included in any complexes, but even separately from everything else can give an amazing effect:

Let's enlighten ourselves. You need a book of about 150 pages. The content is arbitrary, but the binding must be hard. Just put the volume on your head and walk for about 1/4 hour. It is important not to drop the book. Once you get the hang of it, you can increase the number of pages.
Artist. The good thing about this exercise is that you can do it even while working at your desk. We simply take any writing utensil in our teeth and use it to write any text in the air. You can also hold your writing utensil between your lips and nose and... start writing again.
Cargo. We imagine that it is massive and that it is tied to your lower jaw. We feel its weight and tilt our heads further away. At the same time, we strain the facial muscles as much as possible. We return to the starting position also slowly, as if the weight had not yet been removed from the jaw. We carry our load five or six times.
We draw a figure eight with our tongue. We stick out our tongue as much as possible (we do this with our mouth open) and with its end we write an infinity sign in the air. First to the right, then to the left.
We are offended. You have the right to this. We imagine ourselves as a baby who has just been greatly offended. We throw our heads back again. Pull the lower lip over the upper lip to the very limit. And now we reach it to the very bottom of our chin.

Be sure to read: How harmful is running in cling film?

https://youtu.be/jBAWLNHrem0

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

A lot has already been said about how to train, improve and perfect your body. But few people know how to properly work on the oval of the face. Meanwhile, there are special exercises, procedures and even diets that can help you quickly and easily remove a double chin without surgery. Our article today will be devoted to this topic. We'll talk about what causes a double chin, look at the most effective ways to combat it, and try to do a few exercises based on video tutorials. Let's get started?

Neck exercises

The appearance of the chin also largely depends on the neck, so you need to train it too. Here are some good exercises:

Turn your head. We start at attention. Slowly, but all the way, turn your head so that you can see the picture behind your back. We arrive at the starting position. Repeat up to 8 times (minimum 6).
We bow our heads. Similar to the first exercise i.p. We simply tilt our head in all directions and do this 6 or 7 times. The main thing is not to tilt it too sharply.
Numbers. We write them with our chin. You can sit on a stool or stand, it doesn’t matter. The movements of the chin are amplitude, we draw the numbers well. It is enough to “draw” two dozen.
Letters. We pronounce only three letters: s, u and o. But we do it in front of the mirror and actively articulate. Make sure all your facial and neck muscles are working. And don't be afraid if they are sore in the morning.
Bodyflex. The famous complex also offers two chin exercises that will help make your face shape flawless.

But bodyflex has features:

You need to do it permanently and never give up;
It is best to start mastering the complex with an intelligent trainer;
It is most effective for those who have never exercised.

First of all, these exercises are based on special breathing:

To begin, take the basic pose. We spread our legs, take a position as if we were going to sit down, and put our hands on our knees.
We release all the air from the lungs, gathering our mouth into a tube.
We inhale sharply. Filling your lungs to the maximum.
We raise our heads, compress our lips and exhale extremely sharply. The air should come out of the diaphragm with a loud sound.
We lower our heads, close our mouths, and hold our breath. In this case, the stomach and lungs are pulled under the ribs, as in the “vacuum” exercise. We hold our breath for about a dozen counts. The difficulty is to combine the breathing exercise with the usual one. The exercises are performed at the moment when you draw in your stomach. Now we exhale, relaxing your stomach.
The bodyflex exercise for a double chin is called “Grimace”. Let's do it like this. Standing straight, place the lower jaw behind the upper jaw so that you get a bulldog bite. We stick out our lips, trying to kiss someone invisible. Like the already mentioned bulldog, we stretch our neck as high as possible: tension should appear in it. We raise our head in this position, trying to kiss the sky. The stretch should be felt at the tip of the chin, in the neck, and even in the sternum. We do it three times.

What you can’t do here is close your mouth and stand on your toes.

We influence from inside and outside

If you are primarily interested in how to get rid of a double chin quickly, you cannot do without dietary restrictions. Choose any balanced diet for yourself, avoid eating sweets, flour, salty foods, smoked foods and fatty foods. Be sure to supplement your daily diet with fresh juices - carrots, apples, cabbage, and corresponding raw vegetables and fruits.

But proper nutrition is only half the battle. To make the oval of the face clearer, you need to influence the skin not only from the inside, but also from the outside. And the best way to do this is to use moisturizers and toners. Creams and masks with collagen or a lifting effect are an ideal option for those who want to tighten sagging cheeks and chin without resorting to surgical interventions.

Reviews and results

According to the reviews of most women, if you approach the problem comprehensively, then it is really possible to remove a double and even triple chin with the help of exercises. But getting rid of it will require a lot of time and regular efforts. Therefore, if you are not ready to take care of yourself constantly, you should not start.

Moreover, in beauty salons today there are a number of effective procedures that can quickly remove sagging skin, break down fat cells, and tone facial muscles. You may be offered: mesotherapy with lipolytics, microcurrent massage, thermolifting of the neck, electroporation, thermage and other procedures. Depending on the complexity of the situation, the course of therapy ranges from 5 to 15 sessions.

Remember that an active lifestyle is the best prevention of aging and the appearance of a double chin. Dance, walk, engage in your favorite hobby, go to the gym. In a word, do everything to keep your body in motion. This will stimulate your metabolism and prevent you from gaining weight quickly and causing the muscles that support your skin to sag.

Author: Anna Alexandrova

How regularly should you exercise?

To get rid of a double chin and tighten the shape of your face, it is advisable to perform exercises daily or at least every other day. It all depends on how long you want to achieve results. The timing doesn't matter; you can even do these exercises before bed.

And you don’t have to do everything at once if you don’t have time for a full workout - it’s better to do a short cycle of exercises than nothing at all. But, of course, they work more effectively in combination. This way you can get rid of your double chin faster.

By the way, a small life hack - do the exercises in front of a mirror. This way you can track the trajectory of movement, and the visual picture will further strengthen the connection between your brain and muscles. If you follow these rules, you will be able to see results in just a couple of weeks.

Such a cosmetic defect as a double chin can cause a lot of discomfort, because it cannot be hidden or hidden under clothing. This can have a negative impact on self-confidence and self-esteem. The most effective method of getting rid of a double chin will be exercises that can improve even the most advanced situation in a short time.

https://youtu.be/-lgr2gjX2hk

How do you deal with a double chin?

Basic nutrition rules for problems with a double chin and sagging cheeks

To effectively lose weight on your face, you need to adjust your diet, because you won’t be able to remove a double chin quickly by eating unhealthy foods. We invite you to familiarize yourself with the basics of a diet to reduce the volume of your cheeks and double chin.

Puffy cheeks can be caused by swelling. To get rid of them, you need to reduce the amount of salt, smoked foods and canned vegetables you consume, and eliminate alcoholic beverages from your diet. Also, to combat facial swelling, you must drink at least 2 liters of still mineral water or green tea. The liquid also helps to remove waste and toxins and improve the overall health of the body.
You should avoid flour and sugar-containing products, replacing them with fresh fruits or berries (with the exception of bananas, melon, grapes) in moderation.
Increase your natural calcium intake - dairy and fermented milk products (kefir, cottage cheese), nuts, whole grain flour products.