Top Exercises for Losing Neck Rolls Fat

Discover the top exercises to lose neck rolls fat. Get a complete week workout plan and tips to combine these effective exercises for the best results.
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Chin Lifts

 

Begin by standing or sitting with your spine straight. Slowly tilt your head towards the ceiling, keeping your lips closed. Feel a stretch in your neck and under the chin. Hold for a few seconds before bringing your head back to a neutral position. Repeat the motion 10-15 times to target the neck muscles effectively.

Neck Tilts

 

Sit or stand straight, and slowly tilt your head towards one shoulder without raising your shoulder to meet it. Hold the stretch for 5-10 seconds, then return to the center and repeat on the other side. This movement helps in stretching and strengthening the side neck muscles.

Neck Rotations

 

Sit or stand in a comfortable position and slowly rotate your head in a clockwise direction, making sure to move through the full range of motion. Complete 5-10 rotations before switching to counter-clockwise. This exercise targets the entire neck area and aids in reducing fat.

Jaw Release

 

Sit or stand with a straight back. Move your jaw as if you are trying to chew, while keeping your lips closed. Then, open your mouth wide and gently move your jaw forward. Hold for a few seconds and repeat 10-15 times. This exercise helps in toning the muscles around the jawline.

Platysma Stretch

 

Sit comfortably, bring your lips tightly together in a "pout" position. Carefully tilt your head back to feel a stretch in the area below the chin and neck. Hold this position for a few seconds and repeat the exercise 10 times. The platysma muscle extends from the jaw down to the neck, crucial for neck toning.

Head Nods

 

Gently nod your head as if you are saying "yes," allowing your chin to touch your chest and then tilting back. Perform this movement slowly, feeling the stretch along your neck. Repeat this exercise 15 times to strengthen and tone neck and chin muscles.

Resistance Exercise

 

Sit upright and place both hands on the top of your forehead. Gently press your head against your hands without allowing it to move forward. Hold for a few seconds to engage the neck muscles. Repeat this resistance exercise on the sides and back of the head for overall neck toning.

Side Neck Stretches

 

Sit or stand with a straight spine. Use your right hand to gently pull your head towards your right shoulder. Hold the stretch for 15 to 20 seconds, then repeat on the left side. This exercise focuses on reducing tension and fat on the side of the neck.

Fish Face

 

Suck in your cheeks to make a "fish face" while keeping your lips closed. Hold this expression for 5-10 seconds and repeat 10-15 times. This exercise tones muscles around the face and chin area, helping in reducing double chin and neck fat.

Neck Flexion and Extension

 

Sit or stand straight with your head facing forward. Slowly bend your neck forward so your chin touches your chest, then extend it back. Return to the starting position. Repeat this exercise 10-15 times for a thorough stretch and toning of neck muscles.

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How to Combine Exercises for Losing Neck Rolls Fat

 

Chin Lifts and Head Nods

 

  • Combine Chin Lifts with Head Nods to maximize the stretch and toning of the neck area. Begin with 10-15 Chin Lifts, then follow with 15 slow Head Nods to ensure your neck and chin muscles are fully engaged and stretched throughout the workout.

 

Neck Tilts and Side Neck Stretches

 

  • Pair Neck Tilts with Side Neck Stretches for comprehensive engagement of the side neck muscles. Start with Neck Tilts to warm up the muscles, then enhance the stretch and impact by following with Side Neck Stretches, holding each side for 15-20 seconds.

 

Neck Rotations and Neck Flexion and Extension

 

  • Integrate Neck Rotations with Neck Flexion and Extension to target the full range of neck movements. Begin with Neck Rotations to loosen the muscles, then follow with Flexion and Extension to stretch and tone more deeply, repeating each exercise 10-15 times.

 

Jaw Release and Fish Face

 

  • Combine Jaw Release with Fish Face to effectively tone the chin and jawline area. Start with Jaw Releases for 10-15 reps to engage the jaw muscles, then enhance the effect by performing 10-15 Fish Face expressions to target both the chin and cheeks.

 

Platysma Stretch and Resistance Exercise

 

  • Pair Platysma Stretch with Resistance Exercise for enhanced toning of the entire neck region. Perform 10 Platysma Stretches to activate the long platysma muscle, then follow with Resistance Exercises using the forehead, sides, and back for strengthening.

 

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Best Week Plan for Losing Neck Rolls Fat

Day 1: Neck Strength & Stretch

 

  • Chin Lifts: 2 sets of 15 reps
  • Neck Rotations: 3 sets clockwise, 3 sets counter-clockwise
  • Jaw Release: 2 sets of 15 reps
  • Fish Face: 2 sets of 12 reps

Day 2: Flexibility Focus

 

  • Neck Tilts: 2 sets each side, hold for 5-10 seconds
  • Platysma Stretch: 3 sets of 10 reps
  • Side Neck Stretches: 2 sets each side, hold for 15-20 seconds
  • Neck Flexion and Extension: 2 sets of 15 reps

Day 3: Resistance & Toning

 

  • Resistance Exercise: 3 sets for each direction
  • Head Nods: 2 sets of 15 reps
  • Side Neck Stretches: 2 sets each side, hold for 15-20 seconds
  • Chin Lifts: 2 sets of 12 reps

Day 4: Integration Day

 

  • Neck Tilts: 3 sets each side, hold for 5-10 seconds
  • Neck Rotations: 2 sets clockwise, 2 sets counter-clockwise
  • Fish Face: 3 sets of 10 reps
  • Jaw Release: 2 sets of 12 reps

Day 5: Relaxation & Stretching

 

  • Platysma Stretch: 2 sets of 12 reps
  • Side Neck Stretches: 3 sets each side, hold for 15-20 seconds
  • Neck Flexion and Extension: 3 sets of 10 reps
  • Chin Lifts: 2 sets of 15 reps

Day 6: Strength & Endurance

 

  • Resistance Exercise: 3 sets for each direction
  • Head Nods: 3 sets of 15 reps
  • Neck Rotations: 2 sets clockwise, 2 sets counter-clockwise
  • Fish Face: 2 sets of 12 reps

Day 7: Active Recovery

 

  • Neck Tilts: 2 sets each side, hold for 5-10 seconds
  • Platysma Stretch: 2 sets of 10 reps
  • Side Neck Stretches: 2 sets each side, hold for 10-15 seconds
  • Jaw Release: 2 sets of 15 reps

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