7 Best Neck Exercises You Must Try

7 best neck workouts

Why Neck Exercise is important?

The beauty and perfect shape of the neck Exercise along with the face is very important for your strong personality. Fat deposited on the neck spoils the beauty due to which double chin starts coming, which looks unattractive. In such a situation, people also take the help of medicines to reduce the fat of the neck, but sometimes its side effects are also seen. But today, we will tell you some easy neck workouts, due to which the extra fat from your neck will disappear in no time.

Actually, the problem of neck fat is always due to bad posture, and for this reason, you can try seven exercises to fix the problem of neck fat. So let us tell you about those 7 exercises today, which will reduce this problem.

7 best neck workouts

How Does Neck Fat Increase?

Obesity: Extremely obese people are more likely to develop fat in their necks.

Medical problems: People suffering from thyroid problems can also have obesity problems, due to which they also have problems with neck fat.

Age: The problem of neck fat is less in young people than in older people.

Cardiovascular problems: Fat production in the neck is also a problem for people who have cardiac difficulties.

7 Best Neck Workouts 

Before doing any neck exercise, you must do this exercise that you have to correct your posture.  Neck hump / Buffalo hump occurs when you walk with your shoulders bent, and fat starts to accumulate at the beginning of the spinal cord, just below the neck. Try to remind yourself again and again that you have to walk straight. A better way is to walk straight, which can gradually eliminate the noble hump. Exercise is essential, but at the same time, you have to take great care of your posture.

YWTL Exercise

We have to start with very easy postures, which will affect our neck and back fat so that YWTL exercise can be the easiest. All you have to do is to make YWTL with your own hands. You must perform this Neck Exercise while standing upright and holding each posture for 30 seconds. That is, hold each letter for 30 seconds, and this should put pressure on your hands, neck, and back fat. This strategy is quite simple, and it can provide you with a lot of benefits very soon.

How to do it?

Keep your hands straight, and don’t bend your shoulders. After that, try to make all the alphabet by hand. 

Rep: 5 to 10 times.

Shoulder bend

Due to bending your shoulders, a lot of fat has accumulated on the back, and to fix it, you have to do shoulder exercises. This exercise is also very easy, and you have to do it continuously for 2 minutes. This exercise will affect your shoulder muscles, and you will see the effect on neck fat in a few days.

How to do it?

Keep both hands on your waist. After this, only move the shoulders back and forth and keep in mind that the shoulders are straight.  

Rep: 5 to 10 times.

Wall Pushups

Wall pushups are very easy and economical among neck exercises. By doing this, the fat of the back can be reduced very quickly, and its specialty is that in this type of pushup, there is not much pressure on your hands.

How to do it?

With a slight tilt, stand with both palms on the wall at shoulder length. After this, try to do pushups with the support of the wall.

Bonus Tip: If you want, you can also do a posture in which you can put both your hands back and pull them back and tilt the neck by taking them back as well. This method is good for neck stretching. Try to hold this position for 15 seconds.

Rep: 15 to 20 times.

Side to Side Stretch, Ear to Shoulder

Each set in this neck workout should begin with the Neck Exercise in a midline position. Your spine and head should both be straight. This stretch can be done while lying down, standing, or sitting.

You can keep one hand behind your waist or on your knees if you’re doing this exercise while sitting.

How to do it?

To do so, sit in a straight meditation stance with the left hand behind the waist and the right hand on the head.

Slowly stretch your neck to the right. After 2 seconds of holding, return to the normal position. Carry on with the left hand in the same manner.

Keep in mind that applying greater pressure to the neck can exacerbate the discomfort.

Rep: 10-12 times on both sides.

Neck circle

This is one of the simplest neck workouts to complete. You’ll feel better right away if you do this. You simply must know how to do it correctly.

How to do it?

To perform this workout, stand up straight and breathe normally. The Neck Exercise must then be turned slowly in a complete circle.

Your speed should be slow; else, you may cause additional tension. First, draw circles in one direction, then the opposite direction.

Rep: 10 to 12 rounds.

Side Neck Rotation

This is an excellent activity as well. This exercise, which can be done standing or sitting, can provide significant neck relief.

If you’re doing it while seated, you can keep both hands on your knees or behind your waist.

How to do it?

To do so, retain the neck in its regular posture and shift the chain to the left and then to the right while touching the chin to the chest.

Hold for 2-3 seconds after taking it on both sides, then take it in the opposite direction.

Rep: 10-12 rounds.

Forward fold with head-nod

This stretch is done while standing up. Those who are overweight may find it difficult to complete this activity.But with practice, the situation will become normal.

How to do it?

To do so, place your hands over your head on the opposite elbow and bend forward using your lower back and hips.

While maintaining this position, slowly stretch your head up and then return it to its regular position.

Rep: 10 to 12 rounds.

Change In Diet Is Also Important

Reduce the amount of daily calories intake

It makes no difference where you wish to lose weight and no neck workout can help you to achieve your goals if you ignore the diet. You need to lose overall body weight. Reducing your daily intake of calories will help you do this.

  • Subtract 500 calories each day from your total daily caloric intake. This will result in a weekly weight loss of 1–2 pounds (about 1 kilogram).
  • Too low a calorie intake can result in slow weight loss and nutritional deficiencies, as you may not be able to take in the required amount of nutrients you need per day. 
  • Using a food diary or app will help you track how many calories you consume during the day. Reducing 500 calories per day will help you lose weight.

Eat lots of fruits and vegetables

Both fruits and vegetables are low in calories and rich in fiber, vitamins, and minerals. Eating half the amount and using fruits or vegetables easily helps reduce the total amount of calories consumed.

  • It is generally recommended to eat fruits and vegetables 5–9 times per day. When you eat them at each meal or snack, you should eat a certain amount.
  • A serving of fruit contains about 1/2 cup of chopped fruit or a small portion. A serving of vegetables includes one or two cups of lettuce.

Maintain an adequate amount of water in the body

  • Water is essential to keep your body running smoothly.
  • Aim to have at least 8 glasses of hydrating fluids per day. Some people may need to have up to 13 glasses per day. This will depend on your weight, gender, and activity level.
  • Water also aids in appetite suppression. Thirst and dehydration can also lead to feeling hungry, resulting in you taking in more food than you should be eating.
  • Instead of sugary beverages like sweetened juices and sodas, switch to water and less sugary foods.  Sweetened beverages usually only contain a lot of calories.
  • Avoid dehydrating beverages. They also contain some other things like caffeine, such as soda, coffee, and alcohol.


Can you really exercise your neck? 

You can work your neck muscles like any other muscle. Stretching is beneficial, but you can also perform basic workouts. They can help you strengthen your neck and increase your range of motion. With each of these exercises, start with five repetitions of each and see if you can build up to 10.

Do neck workouts actually work? 

It will take at least three to four weeks before you see any changes. Also, before starting a neck workout routine, talk to your dermatologist.

Does your neck get thicker from working out?

If you practice neck strength training, you’ll see a substantial difference in the thickness of your skin. You’ll notice a noticeable difference in the thickness of your neck skin if you do strength training for your neck. Strength training for your neck will target fat as you burn calories, so you’ll see a noticeable difference in the thickness of your neck skin. While the extra flesh under your chin will reduce, your neck will mostly become a strong, hard muscle.

How do I fix my saggy neck skin?

Various exercises, as described above, provide a wonderful blend of stretching and working out your neck and lower facial muscles. Repeat five to ten times every day to strengthen your neck and give it a harder appearance.


The problem of a thick neck can be overcome by some neck workouts. If these exercises are done regularly, then the problem of a double chin or thick neck can be overcome. You just need to do some hard work from your side. If the above workouts do not get rid of this problem, then contacting the doctor would be the best option for you.

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