You’ve probably seen those viral videos of people aggressively chewing on silicone blocks or making "fish faces" in their cars. It looks ridiculous. Honestly, it kind of is. But the obsession with a face workout for double chin reduction isn't just a TikTok trend; it’s a billion-dollar industry involving everything from jade rollers to expensive "jawline trainers." Everyone wants that sharp, sculpted look. However, there is a massive gap between what the influencers promise and what human anatomy actually allows.
Let's be real for a second. You can't just "spot reduce" fat. If you have a bit of extra cushion under your jaw because of your overall body weight, doing 500 neck repetitions a day won't burn that specific fat away. That’s just not how biology works. Your body decides where it pulls energy from, and usually, it's not the place you're currently flexing.
But wait.
That doesn't mean facial exercises are a total scam. There is some nuanced science here. If you're looking to tone the underlying muscles—like the platysma or the digastric muscle—targeted movement can theoretically increase muscle volume, which might give the skin a tighter appearance. It's about structure, not just fat loss.
The Anatomy of the Sag: Why We Get Double Chins
Before you start sticking your tongue out at the mirror, you have to understand what you're fighting. A "double chin," or submental fullness, usually comes down to three things: genetics, posture, and body fat percentage. Some people are just born with a shorter jawbone or a lower-set hyoid bone. If your structure is built that way, no amount of "mewing" is going to turn you into Henry Cavill overnight.
Then there’s the "tech neck" issue. We spend eight hours a day looking down at iPhones. This collapses the front of the neck, weakens the deep cervical flexors, and makes even a thin person look like they have a double chin. It’s a postural nightmare.
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Dr. Murad Alam, a vice chair of dermatology at Northwestern University, actually led a small study back in 2018 regarding facial exercises. The results were interesting. Participants who did a specific 30-minute daily routine for 20 weeks actually looked about three years younger by the end. Their cheeks were fuller and firmer. While that study focused more on the mid-face than the jaw, it proved that facial muscles can hypertrophy—meaning they can grow and fill out the skin.
The Best Face Workout for Double Chin (That Isn't Total Nonsense)
If you're going to do this, do it right. Forget the "jawline gum" that might give you TMJ (temporomandibular joint disorder). Instead, focus on controlled, resistance-based movements that engage the neck and floor of the mouth.
The Tongue Press
This one is subtle. You basically press your entire tongue—not just the tip—against the roof of your mouth. Keep it there. Now, slowly tilt your head back until you feel a deep stretch in your neck. While keeping the tongue glued to the roof, try to touch your chin to your chest. You’ll feel a burn right under your jawline. That’s the suprahyoid muscles working. Do it ten times.
The "O" Face and Sky Kiss
Lean your head back. Look at the ceiling. Now, pucker your lips like you're trying to kiss the sky. Hold it for five seconds. Relax. Do it again. This stretches the platysma, that broad sheet of muscle running from your collarbone to your jaw. It’s a huge muscle. Strengthening it creates a sort of internal "corset" for your neck.
Resistance Shoveling
Open your mouth wide and wrap your bottom lip over your bottom teeth. Imagine you’re trying to scoop up water with your lower jaw. Close your mouth while pulling your jaw forward slightly. It feels weird. It looks weirder. But it hits the muscles at the base of the tongue.
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Does Mewing Actually Work?
You've heard of Mike Mew. The British orthodontist became an internet sensation for his theories on "orthotropics." The idea is that proper tongue posture—keeping the tongue on the roof of the mouth at all times—can reshape the maxilla and sharpen the jaw.
The orthodontic community is... skeptical, to put it lightly. While proper tongue posture is essential for dental health and breathing, the idea that a 30-year-old can physically change their bone structure by pushing their tongue up is controversial. However, from a purely aesthetic standpoint, "mewing" instantly sucks up the submental skin. It’s a great trick for photos. Long-term? The jury is still out, but it definitely helps keep those floor-of-the-mouth muscles engaged rather than letting them sag.
What Science Says About Fat vs. Muscle
Here is the cold, hard truth: If your BMI is in the "overweight" category, a face workout for double chin reduction is going to be masked by subcutaneous fat. You can have the strongest neck muscles in the world, but if there's an inch of fat over them, you won't see the definition.
- Weight Loss: Most people see their jawline "reappear" once they hit a certain body fat percentage. For men, this is usually under 15%. For women, it’s often around 20-22%.
- The Salt Factor: Sometimes it’s just water. If you ate a massive ramen bowl last night, your face will look puffy today. High sodium causes water retention in the interstitial tissues of the face.
- Lymphatic Drainage: This isn't strictly a "workout," but manual massage can help move fluid out of the face. Using your knuckles to sweep from the center of your chin out toward your ears can reduce temporary swelling.
Why You Should Be Careful With "Jaw Exercisers"
There are these little rubber balls you bite down on to "workout" your jaw. Please, be careful. Your masseter muscles (the ones you use to chew) are already some of the strongest muscles in the human body relative to their size. Overworking them can lead to:
- TMJ Pain: Chronic clicking and popping in the jaw joint.
- Headaches: Tension from the jaw often radiates to the temples.
- The "Boxy" Look: If you over-develop the masseters, your face can actually look wider and more square, which might be the opposite of the "slim" look you're going for.
Instead of heavy resistance, think of facial exercises like yoga. It’s about lengthening, tension, and blood flow.
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The Role of Skincare and Procedures
If exercises aren't doing enough, it’s worth looking at the skin's elasticity. As we age, we lose collagen. The skin literally "un-glues" itself from the muscle.
Ingredients like caffeine in neck creams can temporarily constrict blood vessels and make the area look tighter. Retinol can help with long-term skin thickness. Then there are the clinical options like Kybella (which dissolves fat cells) or CoolSculpting. But those are expensive. They also have downtime. A face workout for double chin is free, and while it takes longer, it doesn't involve needles.
Moving Forward: Your Action Plan
Don't expect a miracle in three days. Muscles take time to respond. If you want to see a difference, you need a multi-pronged approach that addresses the root causes.
- Fix your posture first. Stop looking down at your phone. Lift the device to eye level. This immediately reduces the "fold" in the neck.
- Consistency is king. Pick two or three of the exercises mentioned above—like the Tongue Press or the Sky Kiss—and do them for 5 minutes every single morning while you're in the shower or driving to work.
- Hydrate like crazy. Dehydration actually makes your body hold onto water in your face, leading to that bloated "moon face" look.
- Track your salt. If you notice your double chin looks worse on certain days, check your diet from the day before.
- Don't ignore cardio. Since you can't spot-reduce fat, the best way to lose the "double" part of the chin is to lower your overall body fat through movement and a slight caloric deficit.
Start by practicing "the sweep" tonight. Take some facial oil or even just your cleanser, and use your thumbs to firmly sweep from the tip of your chin along the jawline toward your earlobes. Do it 20 times. It helps with drainage, feels great, and gets you in tune with the actual structure of your jaw. Over time, the combination of lower inflammation, better posture, and slightly more toned neck muscles will do more for your profile than any "magic" gadget ever could.