Looking in the mirror and seeing a double chin isn't exactly ideal. Often it occurs when a layer of fat accumulates around the top of the neck, causing the area to sag¹, creating a wrinkle which looks like a second chin. However the common condition isn't always a sign of weight gain.

照镜子时看到自己的双下巴并不是理想状态。通常，当脂肪堆积在脖子周围时，双下巴就会出现，导致该区域下垂、有褶皱，看起来就像第二个下巴。然而，这一常见情况并不总是体重增加的迹象。

There are many factors which can cause a build up of fat below the chin, including genetics and loosening skin. As with any other build up of fat around the body, the only way to tackle it is to make some changes to your diet and increase your exercise regime.

很多原因会导致下巴下方脂肪堆积，包括遗传和皮肤松弛。与身体其它部位的脂肪堆积一样，解决问题的唯一方法就是改变自己的饮食，增加锻炼量。

According to Medical News Today, some people may be more genetically² predisposed to a double chin if there's a history of skin elasticity³ in their family. They also said that poor posture⁴ and age can contribute to the likelihood of developing a double chin. So what do you need to do to get rid of it? Let's have a look...

今日医学新闻》表示，有些人有家族皮肤弹性史，遗传使得他们更容易有双下巴。他们还表示姿势不端正和年龄也有可能导致双下巴的形成。所以，你需要做些什么来摆脱双下巴呢？咱们来看一看……

Exercises that help get rid of a double chin

有助于摆脱双下巴的锻炼

There are several exercises you can try to help tighten⁵ neck muscles and break down that layer of fat. Before attempting any, make sure to complete a warm up by rotating your neck slowly, clockwise and then anti-clockwise. Unless otherwise stated, these exercises should be completed on a daily basis, 10-15 times.

有些运动可帮助收紧颈部肌肉、分解该层脂肪。但尝试之前，确保自己做个热身：按顺时针方向慢慢转动脖子，然后逆时针方向转动。除非另有说明，否则每天都应做这些运动，每组10至15次。

Straight jaw⁶ jut⁷

抬头下颚前伸

To complete this stretch, start by tilting⁹ your head back so that you are looking up at the ceiling. Next push your lower jaw forward until you feel a stretch under the chin. Hold this position for 10 seconds, then relax your jaw and return to a neutral position.

要完成这一步，首先需将头向后仰，看着天花板。然后下颚向前，直至你感受到下巴的拉伸。保持这一姿势10秒，然后下巴放松，回到此前的姿势。

Pucker¹⁰ up

嘟嘴

This one is as straightforward¹¹ as it sounds. Tilt⁸ your head back so that you're looking at the ceiling and your lips into a kiss, so that you feel a stretch in the top of your neck. Hold for a few seconds before returning to a neutral position.

就是这么直接。将头向后倾斜，看着天花板、嘟嘴作亲吻状，感受到脖子上的拉伸。恢复姿势之前保持几秒。

Ball exercise

带球运动

Sit down and get comfortable. Place a five to 10 inch ball, which is easy to squeeze, under your chin. Press your chin down against the ball. Repeat 10 to 30 times.

舒舒服服的坐下。在下巴下放一个易挤压的球，5至10英寸。用下巴压球，重复10至30次。