Neck Fat Exercises

Many people complain about too much fat around the neck. This can be embarrassing and uncomfortable. Many people believe that neck fat makes them appear to be more overweight than they actually are and want to find a way to get rid of the fat in this area. While there is no miracle cure for neck fat, some exercises do help thin, tighten and tone the neck.

  1. Weightlifting Exercises

    • Lifting weights will tighten and tone the muscles in the neck, making the neck appear slimmer. Start by loosening up tight next muscles with gentle stretches. Tilt your head as far as you can to the right and then to the left. Look up, hold for several seconds, and then look down. When your neck no longer feels strained or tense, you are ready to begin lifting weights.

      Use the heaviest set of dumbbells you feel comfortable with. Begin by holding one in each hand and simply doing shoulder shrugs. You can start with 10 and build up to more as you get stronger. Also try some shoulder rotations for a variation on this exercise. Next, do rowing exercises with your dumbbells. Keep your hands close to your body, bend your arms and raise the dumbbells as high as you can. Repeat 10 times and build up to more over time. Both of these exercises will build neck muscle and make the neck tighter and more toned.

    Chair Exercises

    • Nothing beats an exercise you can do sitting down at your desk at work. You can tighten up your neck while sitting in an office chair any time you want. Start by sitting up nice and tall with your back all the way against the chair. Loosen your neck muscles the same way you would before beginning weight lifting exercises.

      Look up. Point your chin as high towards the ceiling as you can. Really pull your chin up. You will feel the stretch through your chin and neck. To intensify this exercise, open and close your mouth slowly. Repeat 10 times. Next roll the next in a circle to the left and then to the right. Do this slowly, and pause after each rotation to avoid getting dizzy. These exercises will tone the next and help tighten up loose skin as well.

    Aerobic Exercise

    • Unfortunately, there is no way around it. Other exercises will tighten and tone, but truly to burn off neck fat, you will have to do some type of aerobic exercise. Most fitness experts recommend 30 minutes three times per week. You can do any exercise that you enjoy as long as it gets your heart rate up. Walking at a leisurely pace is not going to help you lose neck fat, but speed walking will.

      Many people say that they get the best full-body, fat-burning workout by jogging either outside or on the treadmill. To increase the calorie-burning power of a jogging workout, alternate several minutes of jogging with several minutes of walking. During your walking periods, lift three- or five-pound hand weights. This will incorporate your strength training into one workout with your aerobic exercise and help to burn neck fat even faster.