Neck fat is not as serious as deep, abdominal fat, but it is very easy to spot. It can cause embarrassment and low self-esteem. Any time you want to lose fat in one area, you have to lose it in all areas because spot reduction is a myth. By burning fat throughout your whole body and performing neck exercises, you will tone your muscles and give your neck a leaner look.
Cardiovascular Exercise
Cardiovascular exercise, also known as aerobic exercise, involves constant movement of the body for an extended period of time. Two major things happen with cardio--you burn calories and improve your aerobic capacity. Burned calories translate to fat loss throughout the entire body, including your neck. Partake in any form of cardio that will get your heart rate elevated, such as jogging, swimming, cycling, aerobic dance, rebounding or stair climbing. To get the best results, aim for at least 45 minutes of cardio and work out three to four days a week.
Weight Lifting Exercises
All forms of weight lifting exercises will build metabolically active muscle mass which will contribute to overall caloric expenditure. This includes free weight, machine weight and body weight exercises, such as chest presses, shoulder presses, lat pulldowns, dips, biceps curls and leg presses. These exercises include all of your major muscle groups, which will ensure you build as much muscle as possible.
Flexion and Extension
Neck flexion involves bending your head forward with your chin going toward your chest. Neck extension involves tipping your head backwards. To do a flexion exercise, lie on your back on a weight bench with your head hanging just past the end of the bench. Hold a weight plate against your forehead with your hands, lower your head back, then lift it up as high as possible. Slowly lower it back down and repeat for a set of repetitions.
To do extensions, lie on your belly on the bench with your head slightly hanging over the end. This time, place the weight plate on the back of your head and hold it with your hands as you bend your head down. Lift your head up as far as possible, lower it back down and repeat.
With both exercises, use light pressure when holding the weight plate to ensure you use your neck muscles to do the work. For protection, place a towel between the weight plate and your head.
Hand Isometric Exercises
Hand isometric exercises are performed with no motion. While sitting in a chair and looking straight ahead, place the palm of one hand on your forehead. Apply force into your hand by pushing your face forward. As you do this, feel the contraction on your neck muscles. After holding until you feel fatigued, place your palm on the right side of your head and repeat. Do the same with your hand on the back of your head and finally on the left side of your head. Once you have gone all the way around, switch directions.
Towel Exercise
A towel exercise is performed from a standing or seated position. While holding a towel by the ends, wrap the center of it around the back of your head and extend your arms out to your sides. After applying moderate pressure with the towel, roll your head back and forth in a slow and steady motion. Feel the contraction on your neck muscles when you do this.
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