Gymnastics from the second chin at home. Effective methods to eliminate the second chin at home. From the fat fold

The second chin can appear for various reasons, but this aesthetic imperfection can be corrected at home, without surgical intervention. If you read simple recommendations and constantly perform exercises, you can quickly tighten the contour of the face and strengthen the muscles of the neck. To do this, you need only 5-10 minutes a day, and the effect will be noticeable in the first two weeks.

The second chin appears due to the set excess weight, age-related changes or incorrect posture. The main reason for sagging skin with a layer of fat is insufficiently trained muscles that are in this area. Without special exercises, the muscles cannot keep the desired shape, and the skin loses its elasticity and firmness, which leads to visible manifestations - a second chin.

The presence of sagging skin ages a woman, so you should not leave this issue unattended. You can start doing facial contouring at any age and with any build, since the second chin happens in thin and young people on a par with full or elderly people. And it doesn’t matter if you are a man or a woman, if it is important for you to maintain beauty and youth.

Working with causes

To get rid of the second chin, you need to do exercises to strengthen the muscles of the neck and facial contour. The effectiveness of the methods of struggle will also depend on what reasons caused the appearance of the defect. To achieve a good result, you need to pay attention to the following:

if there is excess weight, at least 3-5 kilograms, this will contribute to the accumulation of fat in the chin area and sagging skin. And also during a sharp weight loss, the skin on the chin may not have time to take the correct shape. Therefore, strive to keep your weight stable or lose weight gradually;
in case of incorrect posture, when the head is tilted down all the time, tissue deformation occurs. Need to start working on right position heads when you walk, sit or stand;
an important role is played by the shape of the pillow on which you sleep, since a person spends at least 6 hours in a dream, with an incorrect position of the head, the muscles and tissues on the neck take an irregular shape. The pillow should not be too high, it is better to put a special roller under the neck or use orthopedic pillows;
Age-related changes can be slowed down if you constantly take care of yourself and do exercises. The age of the skin depends not only on the number of years lived, but also on many other related factors: nutrition, physical activity, care.

To tighten and smooth the skin in the chin and neck area, you need to use a special cosmetic cream or made according to a home recipe. Be sure to add to all methods at least light massage problem areas.

Correction of posture - video

Beautiful face contour without a second chin

Complexes of exercises are developed in two directions:

to train the muscles of the neck;
for a facelift - facebuilding.

Warm up before exercise

You need to start with exercises to strengthen the neck. Muscles must be warmed up with a warm-up in order to properly include them in the work and not injure due to poor preparation.

head tilts

The exercise is suitable for people who do not have neck injuries or spinal problems.

Execution method:

Stand up straight, keep your head straight.
Tilt your head towards your left shoulder.
To accept starting position.
Tilt your head to your right shoulder.
Take the starting position.
Do 25 times in each direction.

There is no need to rush during the exercise, the movements should be calm and unsharp.

Pre-workout massage

If there are any contraindications to tilting or turning the head, then you need to do a warming massage. It is performed with fingertips in the area between the cheekbones and the second chin. Gently massage this area with your fingers, as if pressing subcutaneous fat inside. In this case, you do not need to pinch and pull the skin with your fingers.

Facial massage - video

Workouts for everyone

After the warm-up, we start strength exercises. They increase muscle endurance and increase their ability to resist adverse conditions.

This complex is available even for those who have diseases of the neck or spine, as it does not include exercises for turns and head rotations. The complex is presented by Facebook building instructor Evgenia Baglyk.

Exercise for all neck muscles

Execution method:

Exercise for the front muscles of the neck and corners of the mouth

Execution method:

Exercise for training the hyoid muscles and burning fat on the chin

Execution method:

Exercise for the formation of the zone under the chin

Execution method:

Stand up straight, keep your head straight.
Open mouth.
Raise your chin.
Close your teeth.
With closed teeth, return to the starting position.
Repeat 15 times. For 15 times, linger in the position of a raised chin with closed teeth for 5-10 seconds.

Exercise to strengthen the hyoid muscle

Execution method:

Press the tip of the tongue on the upper palate.
Then press strongly with the tip of the tongue on the area behind the lower teeth.
Keep your head straight.
Repeat 30 times. On the recent times hold your tongue at the top and bottom for 5-10 seconds.

Exercise for an instant lift of the second chin

With this exercise, you can visually tighten a sagging chin. Reception is good to use during a photo shoot. Of course, if the neck muscles are not tense to such an extent that it is noticeable from the outside.

Execution method:

Stretching exercises

To complete strength training you need to stretch your muscles. The degree of elasticity of the muscles depends on the mobility of the neck and head. As a result, blood circulation and outflow of lymphatic fluid improves, which prevents swelling.

Exercise "Look at the ceiling"

Execution method:

Stand up straight.
Stretch your chin slightly forward and up.
Do not throw your head back too much.
Feel the stretch in your neck muscles.
Do not tilt your shoulders forward or backward.
Stay in this position for 10-30 seconds.

Exercise "Wave"

It looks like an element from oriental dances.

Execution method:

Stand up or sit up straight.
Make a smooth wave with your chin starting from the chest, then stretch a little forward and up.
Repeat to the right and left side.
Feel the stretch in the neck muscles.
You don't need to tilt your head. Pay more attention to the work of the chin.

With a slight sagging of the chin and cheeks nice results noted for two weeks. If the case is more neglected, you need to train for about a month, you can do it every other day.

Photo gallery: face-building cheeks and drawing the contour of the face

Pull the mouth into an oval with the corners of the lips away from you. Place clean, straightened fingers behind the cheeks. Press the cheeks on the fingers, then relax the cheeks. Repeat 15–30 times In order to avoid nasolabial folds, during the exercise it is necessary thumbs press on this area Relax the cheeks by alternately inflating them with air

The complex can be performed after training the neck muscles, before stretching.

Additional strength exercises

If these loads are not enough, there are also exercises to train the neck muscles.

Exercise "Fish"

Execution method:

No need to be scared if there is a slight discomfort after doing the exercises for 2 days. There may be some pain in the muscles of the neck and lower face. This is the body getting used to new loads and the discomfort will soon pass.

All the considered exercises for the muscles of the neck and face are suitable both for eliminating the second chin and for preventing its occurrence.

Head lift exercise

Execution method:

This exercise should not be done with neck injuries and diseases of the spine without consulting a doctor. If you feel dizzy during execution, it is better to abandon the workout and find out first the cause of dizziness.

Maintaining a clear facial contour is not easy. Over the years, the skin loses its elasticity and sags, which outwardly adds a good ten years. Some in a similar situation rush to a plastic surgeon. Meanwhile, you can correct the situation at home - exercises from the second chin will help you quickly return the ideal one. The main thing is not to start the situation and start simple gymnastics in time.

Physiology and causes of the second chin

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

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

The chin can be:

genetics. Observations show that the presence of a wrinkle on the neck is transmitted even through a generation;
excess weight is one of the main causes of facial deformity;
age-related changes are irreversible, but their manifestations can be minimized;
mono-diets and food with a low content of carbohydrates. Their result in most cases leads to sudden changes in weight, which negatively affects the condition of the skin;
peculiarities anatomical structure lower jaw;
lack of neck care;
hormonal disruptions during menopause and adolescence, or during childbearing;
violations of posture (manner of stooping).

Attention: the second chin, which appeared without visible objective reasons, may be a sign of endocrine diseases! To exclude the presence of these pathologies, undergo an examination.

In addition to the above reasons, lifestyle can lead to the formation of a fat fold. 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 a 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 right. It is important to remember that you can not start charging without first warming up.

For the main workout, the muscles of the face must be prepared by doing a little warm-up of several exercises:

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

Attention: without a preliminary warm-up, facial muscles can cramp during exercise.

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

A set of exercises from the second chin

Properly selected exercises have a positive effect on appearance and stop the aging process.

Regular exercise has the following positive effects:

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

Charging is best done in the morning. It tones the muscles, and the face takes on a fresher look. Exercise improves mood and wakes you up by triggering the release of 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 session should be at least 20 minutes long.

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

Here is an example set of the most effective exercises against the second chin.

Significantly reduce, and sometimes completely in just a week, training with a book will help. It should be done like this: straighten your back, slightly raise your chin, place a weighty book on the back of your head and slowly walk around the room without holding the volume with your hands.

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

The following manipulations will help strengthen the hyoid muscle:

with the tip of the tongue, in turn, touch the palate above and below (without opening the mouth). In the process of completing the task, it is important to feel muscle tension under the chin;
stick out your tongue and “prescribe” eights in the air with them;
extend the tongue as far as possible from the mouth and stretch it first to the nose, then to the edge of the chin.

Do each exercise ten times.

Such training does not need auxiliary items. It only takes imagination. Imagine that a very heavy weight was hung from your chin and try to lift it by pulling your head back with an effort. Then slowly return to the starting position. Perform the exercise daily, six sets.

Adding lips

Lip movements also help to correct facial contours:

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

Repeat all exercises fifteen times.

Speech training

Even faster to get rid of a double chin will allow sound classes:

tighten your lips and “sing” the sound “O” for five minutes;
slowly pronounce the vowels in turn: “A”, “U”, “E”, “I”, “E”, “S”, “O” in random order;
pronounce "Y" with the lower jaw as far forward as possible;
return the jaw to its original position and pull the sound "U".

It is advisable to practice in front of a mirror; when performing exercises, tension should be felt in the facial and neck muscles.

Air games

Another assistant in the process of facial contouring is air. With it, you can perform the following exercises:

take as much air into your mouth as possible and carefully “rinse” your mouth with it;
fill your mouth with air and squeeze your cheeks with your palms until you count to ten, then exhale.

Repeat each task for 5-10 approaches.

Tilts and rotations

Turns and tilts, in addition to restoring the beauty of the face, serve as a good prevention cervical osteochondrosis. Such exercises are especially useful for people employed in office work:

lying on your side, pull your head back with your hands as far as possible. Repeat the movement on the other side;
make an offended grimace (the lower lip is pulled up, the corners of the lips are lowered) so that the skin under the chin is wrinkled, freeze for five seconds in this position and gently lower your head without changing your facial expression. Hold this position and return to the starting position;
lying on your side, turn your head to the side, pulling your chin up.

Regular training will restore the mobility of the vertebrae, improve blood flow in the cervical region.

Static exercises

This type of exercise involves the impact on the muscles due to their internal tension, and not active movements. Examples of static exercises:

stand up straight with your arms crossed. Place your palms on your shoulders and press them down, while pulling your chin up. At the peak of the load, inhale deeply, hold your breath for a few seconds, exhale slowly and lower your head;
Lie on your back with your head hanging off the edge of the bed. Straining your neck muscles, gently pull your chin to chest keeping your shoulders still. At maximum tension, freeze for 10 seconds, relax and gently lower your head down. Do three more sets;
lift the chin so that the skin on the neck stretches. Clench the jaws and press the tip of the tongue on the lower gum, straining the hyoid muscles. Count to ten and relax;
straighten your back and shoulders, tilt your head back until the skin is stretched from the chin to the collarbones. For more tension, push the lower jaw and lip forward. Hold the pose for 5-10 seconds.

Static gymnastics should be performed slowly and with concentration, tracking tension in problem muscle groups.

Consolidate the achieved result and complete complex training good stretching exercise. Sitting on the floor, place one hand next to your thigh. Second - grab your head, touch your fingers to the ear on the opposite side, using your hand as a lever, press your head to your shoulder. Place the palm of the second hand on the shoulder and pull it down (in the opposite direction from the head). Hold at the peak of the load, count to ten, return to "original" and change hands. In total, you need to do three approaches.

The above complex can be done in full, or you can choose the exercises that are most suitable for a particular situation (many of them are suitable for gymnastics during working hours). It is better to alternate statistical tasks with dynamic ones.

Gymnastics, of course, is an effective measure from the second chin, but it will become much more effective in combination with a change in food and household habits.

To remove the crease for a long time, patience is required. Especially if the double chin appeared due to obesity. In this case, you need to adjust the diet.

Don't try to lose weight fast with low carb or mono diets. The result will be temporary, and weight jumps will further exacerbate the problem. Food should be, above all, rich in hyaluronic acid, found in large quantities in pumpkin, rice, beans and asparagus. In addition, the body must receive all the necessary vitamins and minerals. Meals should be regular, and you will have to give up fast food, fried and fatty foods.

In order for the received calories to be spent faster, do not limit yourself to exercises for the chin, increase the overall physical activity.

The following rules and procedures will speed up the process of dealing with an unpleasant defect:

self-massage of the problem area. Movements must be performed from the center of the chin to the ears;
if you work all day at the computer - take regular breaks with a light neck workout;
take a contrast shower or wipe the skin of the face and neck with ice cubes;
change the pillow to a less soft and small size;
don't slouch.

The second chin is a problem for people of different sex and age. It spoils the appearance, reduces self-esteem and creates difficulties in communication. But, the problem is completely solvable, and without the help of plastic surgery. A few minutes a day spent on simple exercises will restore beauty and self-confidence. The main thing is to do it right and regularly.

Summary:

A double chin can ruin even the prettiest face. And most importantly, this unaesthetic flaw is completely impossible to hide under clothing. Well, don't wear a scarf all the time! In addition, a double chin can create a huge complex in a woman about her appearance. Therefore, this life-spoiling problem should not be ignored.
First of all, you need to clearly understand the cause of the double chin. If it's just about being overweight, then it's enough to go on a diet and play sports. Everyone will leave overweight, including those comfortably placed on your face. After all, as we know, the face is the bottom of the first places that begins to lose weight.

Oddly enough, the situation is worse if a double chin is destined for you by fate. You were born with him and lived together the lion's share of the time. And even with a slender physique, there may well be a double chin. Diets and sports will not help here. It's all about your genetics. This type of face simply has too little angle between the neck and the lower jaw. As a rule, people with a round face have a double chin, they usually also have cheeks. Again, a person can be completely thin and slender. Before we answer the question “How to remove the second chin at home in a week?”, Let's look at the most popular myths that have developed around our discussion topic.

The most common double chin myths

Myth #1: Patting on the chin with the back of the hand will help you get rid of the second chin (as well as various kinds of compression)

Truth: The first time I read an article about this, I laughed out loud. With the same success, you can pat yourself on the stomach, buttocks or other places where you would like to clean up a little. It is unlikely that such exercises will burn fat in a problem area or change your genetics.

Myth #2: Get rid of double chin easily! To do this, you just need…

True: No simple method to get results quickly. Losing excess weight, and even more so locally, has always been a difficult task. If you want to remove the double chin at home, you will have to exercise honestly and eat right for some time.

But it's too early to give up. There are ways to help reduce a double chin perfectly, albeit not in a week, but still .. The most radical - plastic surgery. It's expensive, it's fraught negative consequences and complications, long rehabilitation period. But the fact is that a highly qualified surgeon can change the features and contour of the face for sure. But “going under the knife” is a venture for the desperate, so we will consider with you more “earthly” ways to get rid of the second chin. And so, let's go!

5 effective ways to get rid of a double chin

Cosmetology

Pros:

Little effort on your part
Pretty fast results

Minuses:

Contraindications
fragility

cream

The most affordable method is to buy a regular anti-cellulite, fat-burning cream and actively rub it in the morning and evening in the double chin area. Of course, a 100% effect cannot be achieved. But still, the fat-burning components that make up such creams will have their effect. Therefore, it is quite possible to remove a double chin. On the shelves of shops you can find special creams for this area of the face. Be sure to check the ingredients. There must be fat burning elements. As a rule, such creams are based on caffeine or cocoa. Peptides, plant extracts, moisturizing ingredients are also added there. Perhaps, and the entry into the composition of hyaluronic acid, which fights against flabbiness of the skin. The main thing is not to forget to use creams in the morning and evening. Consistency is the key to success. And in order for the cream to be better absorbed, try actively, with massage movements, rub it for at least 5-7 minutes. The skin after application should acquire a reddish tint. The cream is recommended to be used as part of complex measures to get rid of the second chin.

Pros:

Availability

Minuses:

low effect
fragility

facebuilding (Exercises to get rid of the second chin)

Exist special exercises designed specifically for the muscles of the face. With their help, you can train these same muscles, as well as significantly reduce the double chin. But there is a caveat - you need to do the exercises constantly, and preferably several times a day. It’s expensive, it takes time, and mother laziness says the opposite. But if you take your will into a fist, then with Facebook building you can really achieve excellent results. There are even courses in which the trainer teaches how to perform such exercises correctly. The main thing here is to learn to feel these very facial muscles, to feel how they tense up and work. Try to open your mouth, then lift your lower jaw up, but as if something is preventing this, through force. Do you feel tension in your neck and chin? These are the very ill-fated muscles.

A few simple exercises to remove the second chin in a week:

Touch the tip of the tongue to the nose

Relax the lips and the rest of the muscles of the mouth and stretch the tongue towards the tip of the nose. Try it now and feel how tense subcutaneous muscles neck and muscles under the tongue. If you want to get rid of the second chin, then the exercise should be done 20 times a day (if you don’t want to get rid of it, then 10 😉)

Prop up the chin

We support the lower jaw with a fist and smoothly try to open it, overcoming resistance. The exercise is done in 5-6 sets of 10 seconds. If during the exercise you feel how your neck and chin tense up, then you are doing everything right.

We press the tongue to the palate

Use the middle of your tongue to press (and hold) your upper palate. When you press the palate, your chin will tighten. Do 5 sets of 10 seconds. If when you press your chin does not rise, but falls, try moving your tongue a little further, towards the larynx.

If it's hard for you to imagine how this is done, then here's a small video, it is clearly shown here:

Pros:

The simplicity of the method
Price (its absence)
Long lasting effect

Minuses:

Willpower Required
For a long time

Facial massage

One of the means in the fight against the second chin is a massage of the face, as well as the muscles of the neck and chin. Usually such procedures are performed in spa salons using special masks and creams. The main purpose of this procedure is to tone the flabby muscles of the chin and neck. As you understand, one massage cannot solve the problem, therefore this type of procedure is a pleasant addition to the main set of measures. Unfortunately this method quite expensive, and a specialist is also required (well, or a trained husband will do).

Pros:

Good mood)

Minuses:

low effect
High price (service + mask)
Need a specialist

Someone will say - how folk remedies? Okay, one more thing then.

Folk remedies

Our grandmothers willingly believed that if you rub a double chin with a lemon or a potato, it will disappear. At night they even soaked gauze in lemon juice and tightly bandaged the head in the place of a double chin. But this is hardly an effective method. In addition, if you spend the night not alone, then this method is out of hand, how bad. It's better to let the beloved see you with a double chin than wrapped in gauze. If someone still hopes and relies on this type of solution to the problem with a second chin, then here is some advice for you:

Soak a towel in ice water, and then actively pat it on your double chin. Although this is not a panacea for the fat fold under the lower jaw, it will give skin tone and slightly tighten the contour of the face. True, you also need to do this regularly. For example, with morning and evening washing.

While you are smeared with cream, slap yourself with a cold towel and press the tongue to the palate, let's figure it out

How to remove (hide) the second chin visually, some tips

Posture

You can cheat - try to walk with your head held high, as if stretching your neck and straightening your shoulders. This will help visually give the impression that you do not have a double chin. By correcting your posture, you will see that you look different.

Try to always look at the interlocutor directly

(advice from professional photographers). Do not turn your head away from him and do not tilt it. Then the interlocutor will not notice such a flaw on your face as an extra fat fold. The same goes for photography. Your successful pose is full face, and it’s better to shoot a little from above, certainly not from below, otherwise the double chin will visually turn into a “triple” or “quadruple”, being in the foreground. And turn your nose up, yes, yes, in your case it is the best option- to walk with a highly upturned nose.

Well-chosen wardrobe

It's just amazing how correct selection things you can get rid of the second chin. In order to avoid unnecessary attention to your "imperfection", wear a deep neckline. It is clear that it is not necessary to wear things with the deepest neckline, it is enough just to expose a little neck and shoulders. And besides, it looks stylish and elegant, with it, both with strict trousers and skirts, and with sportswear.

Hairstyle means a lot

Wear hairstyles that do not cover the neck, in which the curls are not close to the chin. Add volume to your hair, this will remove unnecessary attention from your problem area. One of the hairstyles that is most suitable is the high ponytail. Or more appropriate, in which case you don't have to think about a new hairstyle every day. A hairstyle that categorically does not suit girls with a similar problem - when the strands of hair end near the chin. In this case, the double chin again increases its tiering, up to the 4th.

face sculpting

Yes, without cosmetics, you will never succeed in disguising an extra chin. Apply makeup to highlight your cheekbones, cheeks, and eyes. Pale eye shadow should be applied to the eyes. For cheeks, use gentle blush, and to correct the oval of the face, use contour pencils and highlighter. Pay special attention to eye makeup, then all attention will be riveted to them, and not to your chin.

Lips

Lipstick tone plays a big role in your appearance. It is very important what colors you put on your lips. If your lips are set low and you have a small chin, then we recommend using neutral tones so as not to focus on the lower part of the face, where the object of our experiences is located. The situation is completely different if you have an elongated face shape and fairly high-set lips. In this case, to mask the double chin, use saturated colors of lipsticks or glosses, such as purple, wine, etc. This will focus on your face and not on the bottom of it.

Here are all the ways to get rid of a sagging chin. They can be combined or used alone. It is certainly difficult to remove the second chin in a week without surgery, but you should not give up. Either way, your efforts will eventually be rewarded. And of course we are waiting, and suddenly they still invent a beauty pill. Ate - and here's a new face for you. In the meantime, for working on your appearance using traditional methods.

Oh yes, how could it be without Elena Malysheva and her methodology:

The second chin is a problem that many women face, especially in adulthood. However, you should not despair, because this problem can be successfully dealt with. We will tell you how to get rid of the second chin.

Common myths

First, let's deal with the most common myths about getting rid of a double chin and find out what to do is useless:

Chin clapping. Such an exercise will not affect adipose tissue in any way, because with the same success you can simply slap yourself on the stomach or buttocks.
It only takes a little effort... There is no simple way to get rid of excess weight, especially in the chin area. To obtain positive results, careful exercise and proper nutrition will be required.

Despite everything, it is still possible to achieve the desired result at home, but only this will take more than one week. If you want a quick effect and radical changes, only a plastic surgeon will help you. He, of course, will be able to completely change the contour of the face, but the operation is a serious step that involves many risks and a long period of rehabilitation. We will consider simpler home methods.

How to get rid of double chin with exercise

There are a number of exercises for the second chin to remove adipose tissue. Of course, if the unattractive crease is associated with overweight, then you can fix the problem only with the help of weight loss. However, regular exercise can speed up the result, as well as tighten the skin and make it more elastic.

Walking with a book

Many people know this exercise and it is generally accepted that it helps to correct posture and improve gait. However, during such walks, a person strains the muscles of the neck and face, which naturally affects the burning of fat in the problem area. Thus, if you regularly take walks with a book on your head, you can form a beautiful profile.

Loader exercise

For this training, you need to show perseverance and concentration. Despite such a ridiculous name, we do not have to lift heavy loads. Just imagine that a weight is attached to the chin. After that, you need to begin to gently raise it, gradually turning your head back. It is very important to feel tension in the neck, the rest of the body is completely relaxed.

The pace and frequency should be the same, you must perform this exercise every day at least 7 times.