Health Topics

Healthy Living

July 2012
Get Rid Of Neck Fat
Ravikiran Kamath
Excess fat found in the neck area is subcutaneous fat, meaning, it resides just under the skin. From a general health perspective then, fat in the neck need not be cause for apprehensions of any chronic disease. From the fitness point of view, however, fat in the neck can be embarrassing and make for low self-confidence.

The good news is that you can melt away your neck fat rather easily. Just aim at losing weight as a whole and engage in some exercises that tone the muscles.

Exercise Caution
Neck muscles are the most sensitive muscles to train and improper training can be risky. It can lead to muscle catch and serious neck injuries. Maintain a proper posture and be guided well when you perform them.

Cardiovascular Exercise
Perform cardiovascular exercises to burn more calories and neck fat. Choose an activity that you enjoy such as running, brisk walking, elliptical training, kickboxing or swimming. Exercise for 60 to 90 minutes, four or five days a week. Don’t overdo it; keep it simple and efficient.

This is one of the best exercises for the trapezius muscle. It tones the back of the neck and tightens the fat around the area. Need a shrug? Here’s your way:
  • Grasp a barbell to do the shrugs.
  • Stand with your feet (shoulderwidth apart) and hold the bar down in front of your thighs with a shoulder-width grip.
  • Keep your arms straight and lift the bar up by elevating your shoulders.
  • Hold for a second, slowly lower your shoulders and repeat 10 to 12 times.
Neck Extensions
It’s a simple and effective home-based exercise.
  • Lie face down on a weight bench to do neck extensions.
  • Position your body so that your head hangs just over the end of the bench.
  • Hold a weight plate on the back of your head lightly with your hands and lower your head down.
  • Lift your head up and back as far as you can, and slowly lower it back down.
  • Repeat for 10 to 12 repetitions.
Apart from these, you can always include “Upright Rows” and “Military Shoulder Press” to reduce fat around the back of your neck and shoulders.
  • The information on this site does not constitute medical advice and is not intended to be a substitute for medical care provided by a physician.
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