Excess fat and hanging loose skin under the chin create neck waddle. Age, weight and genetics all play a role in how much neck waddle you have. Losing the fat around your neck through diet and exercise, and strengthening the neck muscles can help reduce the appearance of neck waddle. Exercises that lengthen and strengthen the front, sides and back of the neck will help increase muscle tone and give you neck a smoother appearance.
Lift and Hold
The lift and hold exercise engages the muscles in the front of the neck and the jaw. Begin this exercise standing comfortably with your shoulders upright over your hips. Your head should be in neutral alignment, chin horizontal to the floor and face forward. Inhale and lift your chin slightly toward the ceiling, gently place your index and middle finger in the hollow part of your neck. Exhale and lift your chin up toward the ceiling as far as you can, without stress. Hold this position and gently clench your back teeth. Press your tongue to the roof of your mouth and hold for 5 seconds, then release for 5 seconds. Keeping your head in the tilted position, repeat the tongue press and release 10 to 12 times. Use your index and middle finger to gauge and resist flexion of the neck muscle.
Turtle Stretch and Tone
The turtle stretch and tone is a facial yoga exercise that engages the entire neck, shoulders, upper-body and core. This exercise begins on your hands and knees, both shoulder width apart and your head in neutral alignment, horizontal to the floor. Support your lower back by engaging your entire core abdominals, back, hips and pelvic muscles. Inhale and pull your chin down, extending out as far as you can until you touch, or almost touch your chest. Hold this position for 3 to 5 seconds. Exhale and extend your chin and neck down toward the floor and then back into neutral alignment. Hold for three to five seconds, pulling your head out from your shoulders as far as you can. Repeat the sequence three to five times.
Head to Hand Press
The head to hand press engages the neck, shoulder and arms, and is a body resistance exercise. Begin standing in good posture, with your hands clasped behind your head. Using your arms as resistance, gently push the back of your head into your hands and push your hands against the back of your head. Lift your chin slightly and hold for 5 to 10 seconds. Relax and repeat the exercise 5 times.
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