If you have excess fat at the base of your neck, you are likely overweight. To shed fat from all over your body, combine aerobic activity with a nutritious, reduced-calorie diet. In addition, to target your neck issue, perform exercises that are concentrated on the upper fibers of your trapezius muscles in your upper back and the splenius muscle that runs from the top of your neck into your upper back.
Strengthening Exercises
Step 1
Strengthen and firm the muscle at the base of your neck with exercises that target the upper fibers of your trapezius muscles and your splenius. Perform two to three sets of eight to 12 repetitions of each exercise.
Step 2
Begin with shrugs to target your upper trapezius muscles. Hold a barbell in front of your body with your arms straight and perpendicular to the floor. Raise your shoulders by making a shrugging motion. Hold the height of this position for one count.
Step 3
Target the splenius muscle in your neck with weighted head nods. Sit on the edge of a chair or weight bench holding a plate weight behind your head. Wrap a towel around the weight for better comfort. Lean forward at the waist so that your head is directly above your feet. Bend your head forward slowly until your chin touches your chest.
Step 4
Finish your lower-neck workout with head bridges. Lie on your back on the floor or on an exercise mat with your legs bent and your feet flat on the floor. Rest your hands on your abdomen. Push with your heels and raise your buttocks off the floor, rolling back on your head and arching your back. Continue pushing until the top of your head is in contact with the floor.
Aerobic Activity
Step 1
Implement a consistent plan of aerobic activity to blast fat from your body, including the back of your neck. Perform a minimum of 150 minutes of moderate activity or 75 minutes of intense activity every week, recommends the U.S. Department of Health and Human Services.
Step 2
Take your aerobic workout outdoors and walk briskly, jog or ride a bike at a steady, moderate pace to burn hundreds of calories per hour. Join a facility that offers low-impact, high-impact or water aerobics if you enjoy exercising in a group environment.
Step 3
Choose from running, swimming laps, fast-paced cycling or jumping rope for a more intense aerobic workout. Alternate vigorous activities during workouts to stay motivated.
Nutrition
Step 1
Consume a mix of complex carbohydrates and lean protein throughout your day to keep your energy levels high and help your muscles develop. Choose from lean beef, poultry and fish, and low-fat dairy products, whole-grain pasta, bread and cereal.
Step 2
Consume 500 fewer calories per day to lose 1 lb. of fat every week. Add more vegetables to your meals to create bulk without a lot of calories or fat. Consume fresh fruit for dessert to add more filling fiber to your diet.
Step 3
Drink plenty of water throughout the day, especially during and after workouts, to keep you hydrated and full. Replace sugary beverages with water or sugar-free drinks.
Tips and Warnings
- Perform a full-body strength-training workout in conjunction with lower-neck exercises at least twice a week, as recommended by the U.S. Department of Health and Human Services.
- Talk to your doctor before performing neck-strengthening exercises, if you have a history of neck pain or injury. If you develop neck pain while performing neck-strengthening exercises, stop performing the exercise and contact your doctor immediately.
Things You'll Need
- Barbell
- Plate weight
- Towel
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