How to Exercise to Remove a Double Chin

When it comes getting rid of a double chin, it takes overall weight loss and muscle gain. Theoretically, there is no such thing as spot reduction, but that's not a bad thing at all. The worst that can happen is you will lose fat around the neck and you'll have to buy a few new shirts. Even though that might be the case, there are a couple exercises that actually do target the neck area that will help your cause. These can be incorporated into a full body plan that will emulsify the double chin in no time.

Things You'll Need

• BOSU
• Jump rope
• Chair
• Towel
• Plyo box

Instructions

1. 

   Do weight training to add more muscle on your body. Muscle is metabolically active so this will help increase your overall caloric expenditure. Do exercises that focus on all the major muscle groups and perform these routines three times a week on alternating days.

2. Do cardio. Do cardiovascular exercise for 45 to 60 minute sessions. Perform exercises like jogging, biking, swimming, stair stepping, elliptical and rowing. This will give you a good caloric expenditure and also help to increase your metabolism.

3. 

   Do HIIT training. This is high intensity interval training. Create six different workout stations to do in a circuit. For example, rope jumping, chair step ups, bicycle abs, BOSU side steps, box jumps and running in place. Perform every exercise in a row for on minute with one minute rest periods in between. Do four circuits all the way through.

4. 

   Work the neck with neck rolls. This exercise is done against a wall. Hold a towel against a wall at about eye level. Place the top of your head on the towel and look down at the floor. Spin your body around in circles and focus on keeping your head n the exact same spot.

5. 

   Do lying bridges. This exercise is performed on the floor. Lie on your back and place your hands by your ears with your elbows up in the air and your fingers pointing down towards your feet. Lift your hips up in the air and arch your back. Roll your weight back slowly until you are on the top of your head.

Tips & Warnings

• When doing bridges, place a towel on the floor for extra padding on your head. Alternate your weight training days with your cardio days. You can also alternate doing HIIT training with regular cardio. One week, do two HIIT sessions and one regular cardio, then flip it the next week.

• If you have never worked out before, start off gradually. It is also a good idea to get clearance from your doctor before engaging in any new exercise routines.