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Facial exercises are a form of strength training that target the 57 muscles supporting the face, neck, and scalp. While bone structure and cartilage are the key factors in determining facial features, exercising facial muscles can lead to subtle changes in the face, including sharper cheekbones and a more prominent jawline. These exercises can also stimulate collagen production, rebuild fullness lost to aging, and reduce pain in the neck, head, and jaw. Some examples of facial exercises include opening the mouth in an O shape while flexing the cheek, chin, and neck muscles, and placing the tongue on the roof of the mouth to target the muscles below the chin. Performing these exercises consistently can help individuals achieve a firmer and more youthful appearance.
| Characteristics | Values |
|---|---|
| Number of muscles in the face, neck, and scalp | 57 |
| Face yoga exercise duration | 30 minutes each day for the first 8 weeks, then every other day for the next 12 weeks |
| Face yoga exercise frequency for maintenance | 2-3 times a week |
| Face yoga exercise for fuller cheeks | Open your mouth and form a long "O" with your top lip folded over your front teeth. Place your fingers lightly on the top of your cheek. Smile and lift the corners of your mouth to push the cheek muscles up slightly towards your eyes. Relax and allow the muscle to move back to its original position. Do ten of these “push-ups.” On the final rep, hold your cheek muscles up as high as you can for 20 seconds. Repeat the entire sequence three times. |
| Face yoga exercise for a defined jawline | Fold your lower lip and the corners of your lips into your mouth tightly. Extend your lower jaw forward. Using the lower jaw only, scoop up very slowly — about an inch each time – with your head tilted back slightly. Do 10 repetitions and then on the final repetition hold the position for 20 seconds. Repeat the sequence three times. |
| Face yoga exercise for sharper cheekbones and a more prominent jawline | Open your eyes wide, look up, tilt your chin up, and concentrate on tightening the Occipitalis muscle at the back of your neck where the scalp ends. With lips still pressed against the teeth, move your mouth from a small “O” to a big “O” while flexing cheek, chin, and neck muscles. Place your fingers by the temples so you can feel the Temporalis muscle tighten every time you flex. Do this 10 times. |
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What You'll Learn
Face yoga exercises
Face yoga is a form of strength training for your face and neck that involves targeting the 57 facial muscles (or groups of muscles) to improve their tone and tightness. It can help reduce signs of aging, increase blood flow to the skin, and reduce strain and tension in the facial muscles.
The Big O: Open your mouth and form a long "O" with your top lip folded over your front teeth. Place your fingers lightly on the top of your cheek. Smile and lift the corners of your mouth to push the cheek muscles up slightly towards your eyes. Relax and allow the muscle to move back to its original position. Do ten of these "push-ups." On the final rep, hold your cheek muscles up as high as you can for 20 seconds. Repeat the entire sequence three times.
The Scoop: Fold your lower lip and the corners of your lips into your mouth tightly. Extend your lower jaw forward. Using only your lower jaw, scoop up very slowly—about an inch each time—with your head tilted back slightly. Do 10 repetitions and then, on the final repetition, hold the position for 20 seconds. Repeat the sequence three times.
The Bulldog: To remove saggy cheeks, imagine your right teeth pulled to the left side of your mouth, as if you're making a sideways kissy face. Hold this position for 10 seconds. This trains and stretches your cheek muscles.
The Circle: Stick your tongue inside your mouth and make a tiny circle on the labial line, starting by your nose. Do five circles clockwise and counterclockwise on each side to smooth smile lines.
The Exaggerated Raspberry: Blow exaggerated raspberries with your lips and cheeks. The bigger the vibration, the better for relaxing facial muscles.
For best results, it's important to be consistent with your face yoga practice. Studies have shown that practicing face yoga for 30 minutes every day over a period of 20 weeks can lead to noticeable changes in facial muscles and skin.
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Benefits of face exercises
While there is limited research on the benefits of face exercises, some sources suggest that they can have a positive impact on both physical and mental wellbeing.
Face exercises, including stretching and movement, can be used to reduce the appearance of thick scars. Dr. Olbricht notes that "massage and exercises that stretch the skin affected by scarring can make a thick scar become thinner and more pliable." Face yoga and face exercises can also help to improve muscle tone in the face, which may help to reduce the appearance of fine lines and wrinkles, creating a firmer, tighter, and more lifted appearance.
Additionally, face exercises can help to improve blood circulation to the face, which can result in a brighter complexion and a healthy glow. They can also aid in releasing tension in the face and neck, improving overall physical and mental wellbeing. Face yoga, in particular, can be soothing, therapeutic, and calming, reducing stress and improving self-esteem and confidence.
While face exercises may not produce drastic results, they are generally safe to perform and can be a more affordable and natural alternative to cosmetic procedures. However, it is important to note that some experts argue that repeated contraction of certain facial muscles may contribute to the formation of wrinkles. Therefore, it is essential to approach face exercises with caution and consult a dermatologist or medical professional for guidance.
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Chin-up exercises
While facial exercises may not be for everyone, chin-up exercises are a great way to target the muscles in the lower half of your face, including your jaw.
How to do a chin-up:
- Stand under a stable, elevated bar.
- Bring your arms above your head, ensuring your palms are facing towards you.
- Jump or lift your body upwards to grab the bar. Your thumbs should be wrapped around the bar, and your hands shoulder-width apart.
- Slowly lower your body, extending your arms.
- Raise your body again and repeat the movement.
Other chin-up exercises:
To build up the muscle strength needed to do a chin-up, you can try the following exercises:
- Hollow position: Lie on your back with your arms extended over your head, one hand on top of the other. Extend your legs on the floor with your ankles crossed. Lift your arms and legs off the ground, creating a slight V shape. Engage your core and hold this position for as long as you can.
- Stability ball roll-out: You can add sets of 5-10 repetitions of this exercise to your workouts.
- Push-ups
- Straight-arm
Chin-up exercise for the face:
This exercise targets the muscles in your chin, jawline, cheek, and neck:
- Close your mouth and slowly push your jaw forward.
- Lift your lower lip and push up until you feel the muscles in your chin and jawline stretch.
- Hold this position for about 10 seconds.
- Repeat the exercise.
It is important to take it slow with these exercises to avoid straining the muscles in your neck and jaw. If you feel any pain, stop the exercise immediately.
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Mewing
The main purported benefit of mewing is enhancing facial appearance. Mewing is supposed to strengthen facial muscle tone, expand and sharpen the jawline, and promote a more ""ideal"" size relationship between the nose and chin. It is also thought to improve tongue posture and coordination with other muscles involved in speech, helping to treat speech disorders. Additionally, mewing is said to resolve swallowing problems by activating the necessary muscles and ensuring the tongue functions properly.
Some proponents of mewing claim that it can address skin laxity and teeth alignment, taking years off your appearance. It is also purported to resolve sleep apnea and snoring by reducing mouth breathing and forcing the upper airway to expand and open up. Mewing is also said to treat and prevent sinusitis by promoting sinus drainage and opening the airways.
However, there is little scientific evidence to support the claims made by advocates of mewing. While some individuals swear by it, medical experts say there is a lack of academically credible, peer-reviewed studies to back up its supposed benefits. The American Association of Orthodontists and the General Dental Council have both issued warnings, stating that there are potential risks associated with the technique and that it is unlikely to substantially change the structure of the face, especially in adults whose bones have stopped growing.
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Happy Face Yoga program
The Happy Face Yoga program is a form of strength training for your face and neck, working the 57 muscles in this area to stimulate collagen and rebuild fullness lost through ageing. The program was created by Gary Sikorski, and a preliminary 2018 study showed that it boosted cheek volume and reduced visible signs of ageing in middle-aged women.
The program involves exercises that target the muscles in your face and neck to improve your appearance, tone and slim your face, and promote relaxation of overworked muscles. Face yoga can also tap into the parasympathetic nervous system, which promotes relaxation and reduces stress, contributing to overall well-being.
- Open your mouth and form a long "O" with your top lip folded over your front teeth. Place your fingers lightly on the top of your cheek. Smile and lift the corners of your mouth to push the cheek muscles up slightly towards your eyes. Relax and allow the muscle to move back to its original position. Do ten of these "push-ups". On the final rep, hold your cheek muscles up as high as you can for 20 seconds. Repeat the entire sequence three times.
- Fold your lower lip and the corners of your lips into your mouth tightly. Extend your lower jaw forward. Using the lower jaw only, scoop up very slowly—about an inch each time—with your head tilted back slightly. Do 10 repetitions and then, on the final repetition, hold the position for 20 seconds. Repeat the sequence three times.
- Open your eyes wide, look up, and tilt your chin up. Concentrate on tightening the muscle at the back of your neck where the scalp ends. With lips still pressed against the teeth, move your mouth from a small "O" to a big "O" while flexing cheek, chin, and neck muscles. Place your fingers by the temples so you can feel the muscle tighten every time you flex. Do this 10 times.
- Smile with your lips pursed together without showing your teeth.
- Smile and inhale deeply, then exhale forcefully. As you exhale, open your mouth wide, stick out your tongue, roll your eyes up, and tighten the muscles from your buttocks to your neck.
It is recommended that you practice face yoga six days a week for around 30 minutes a day to see the best results. Consistency is key, and results won't happen overnight. To maintain results, it is recommended to practice the exercises two to three times a week.
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Frequently asked questions
You can develop your face muscles through certain exercises, such as:
- Mewing: placing your tongue at the roof of your mouth to target the muscles below your chin and tone your jawline.
- The chin-up exercise: lifting the muscles in the lower half of your face by pushing your jaw forward and lifting your lower lip.
- The Happy Face Yoga program: a form of resistance training for your face that stimulates collagen and rebuilds some of the fullness lost due to aging.
While exercising your face muscles can lead to subtle changes in your face, such as fuller cheeks and a more defined jawline, it is unlikely to cause significant changes to your facial structure. Most of the defining characteristics of a face, such as the eyes, nose shape, and mouth, are determined by bone and cartilage, which cannot be altered through exercise alone.
Results from face muscle exercises will take time and consistent practice to appear. In one study, participants performed exercises for 30 minutes each day for eight weeks, then every other day for the next 12 weeks. To maintain the results, it is recommended to continue the exercises two to three times a week.
