Athena Vale
Facial toning is a cosmetic procedure or physical therapy tool that improves facial contours by increasing muscle tone and facial volume. Facial exercises, or face yoga, are a type of facial toning that can be easily performed at home to improve skin elasticity and collagen production. Face yoga can help to fill out the lines that come from crow's feet, minimise wrinkles and fine lines, and increase blood circulation to the face. Face yoga is also a great way to improve the efficiency of skincare products like creams and serums.
How to Tone Face Muscles
| Characteristics | Values |
|---|---|
| Definition | Facial toning or facial exercise is a type of cosmetic procedure or physical therapy tool that alters facial contours by increasing muscle tone and facial volume. |
| Purpose | To reduce wrinkles, sagging, expression marks, puffiness, and other signs of aging. |
| Benefits | Increased circulation to the face, improved skin elasticity and collagen production, reduced muscle loss due to aging, improved appearance, and reduced signs of aging. |
| Types | Active and passive face exercises. Passive exercising involves direct skeletal muscle electrostimulation using metal electrodes and conductive gel. |
| Examples | Face yoga, facial massage, brow stretch, circle your tongue, fish lips, and various mouth and jaw movements. |
| Frequency | Recommended 3-5 times a week for 20-30 minutes each time, or 6-7 times a week for 10 minutes each time. |
| Effectiveness | Scientifically proven, with studies showing benefits for middle-aged women in reducing the appearance of aging. |
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Face yoga
- Place your palms on your face and push them up and back to lift the sides of your face. Hold for five seconds and repeat two more times.
- Form a 'V' with your fingers and place them on your eyebrows. Apply pressure and then, without tilting your head, look up at the ceiling. Raise your lower eyelids to form a squint and blink. Relax and repeat ten more times. Finish by squeezing your eyes shut for 10 seconds.
- To exercise the muscles around your eyes, place your index fingers on the outer corners of your eyes and your middle fingers at the inner corners of your eyebrows. Then, apply pressure upward and look up toward the ceiling. Hold for 10 seconds, release, and repeat 6 more times.
- To exercise your lower face muscles, make an “O” shape with your mouth and hide your teeth with your lips. Now, smile widely while still hiding your teeth. Relax and repeat this 6 times.
- Open your mouth and make an “ahh” sound, pulling your lower lip over your lower teeth and holding the position tightly. Extend your lower jaw forward and slowly scoop it up as you close your mouth. Repeat this 10 times.
For meaningful results, it is recommended to practice face yoga for at least 15 to 20 minutes a day for six to 10 weeks. Results may vary depending on age and initial muscle fitness, but consistency is key. Face yoga can be a great addition to your skincare routine, and it can be beneficial to apply a serum, moisturizer, or oil before starting your exercises to keep your skin supple.
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Forehead exercises
Facial exercises, or facial yoga, are a great way to strengthen the muscles in your face, which can leave your skin looking younger and fresher. It is a type of cosmetic procedure or physical therapy tool that alters facial contours by increasing muscle tone and facial volume, promoting muscular hypertrophy, and preventing muscle loss due to ageing.
Brow Lift
Place your palms on your forehead, spreading your fingers between your hairline and eyebrows. Sweep your fingers outwards across your forehead with light pressure. Repeat this motion five more times. Then, place your middle and index fingers at the inner corners of your eyebrows and apply pressure. Slightly spread your fingers and repeat this motion five more times.
Forehead Stretch
Using two fingers in a peace sign, place your fingernails over each eyebrow. Gently push the skin down, then push your brows up and down. Repeat this up-and-down motion 10 times. Aim for three sets of 10 repetitions, with short breaks in between.
Eyelid Stretch
Sit down and close your eyes. With your eyelids relaxed, use your index fingers to lift your eyebrows. Keep your eyes closed and stretch your eyelids as far as possible. Hold this position for 10 seconds, then relax and repeat 10 times.
Brow Stretch
Place your forefinger between your eyebrows and gently push them away from each other. This helps to stretch out fine lines in the area.
Face Yoga
Form a "V" with your fingers and place them on your eyebrows. Apply pressure and then, without tilting your head, look up at the ceiling. Raise your lower eyelids to form a squint and blink. Relax, then repeat 10 more times. Finish by squeezing your eyes shut for 10 seconds.
Remember, it is important to be mindful of your movements during these exercises. While facial yoga exercises are generally considered safe, overdoing it or using incorrect techniques may cause undesirable effects. Consult with your doctor if you are unsure.
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Mouth and jaw exercises
Facial exercises, or facial yoga, can help strengthen the muscles in your face, which can leave your skin looking younger and fresher. Experts recommend doing facial exercises 6 to 7 times per week for the best results.
Neck Curl-up
Neck curls are like abdominal crunches or curls. This exercise activates the neck muscles that are rarely used, so be sure to take it slow and stop if you feel any pain. Lie on your back and press your tongue to the roof of your mouth. Bring your chin to your chest and then lift your head off the ground about 2 inches. Don't lift your stomach and don't poke your chin out. Start with 3 sets of 10 repetitions and gradually build up.
Tongue Twister
Place your tongue at the roof of your mouth, just behind your teeth. Press your tongue firmly against the roof of your mouth to create tension. Hum and make a vibrating sound to activate your muscles.
Chin-up
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. Stay in this position for about 10 seconds before repeating the exercise.
Lip Exercise
Open your mouth slightly, making sure your upper and lower lips are relaxed. Bring your lower lip forward until it makes contact with your upper lip. Bring your upper and lower lips inward to your mouth. Exert pressure, then relax. This exercise will help increase blood flow to your lips and make them look fuller and more coloured.
Mouth the Word "Yum"
Mouthing the word "yum" works your jaw and the upper part of your neck. It helps tighten the muscles directly beneath your jaw to prevent sagging and wrinkles, especially in your jowls.
Open and Close Your Mouth
With your head facing straight forward, put your hand into a fist and slide it directly underneath your chin. Open your mouth fully, pushing down on your fist, and then close your mouth.
"Ahh" Sound Exercise
While maintaining a smile on your face, open your mouth and make an "ahh" sound, pulling your lower lip over your lower teeth and holding the position tightly. Extend your lower jaw forward. Using only your lower jaw, scoop up very slowly as you close your mouth. Open and close your lower jaw for 10 repetitions. On the final repetition, your chin should be pointed toward the ceiling. Keep the chin extended and hold the position tightly for 20 seconds. Repeat the sequence two more times.
It's important to note that while these exercises can help tone your face muscles and reduce the effects of temporomandibular disorders, they cannot physically reshape the bones in your face or realign your teeth. In addition to facial exercises, eating a healthy, balanced diet and getting regular exercise can also help maintain a sharper jawline and a youthful appearance.
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Cheek exercises
Cheekbone Lift
Place your fingers over each cheekbone and gently lift the skin until it feels taut. Open your mouth to form an elongated "O" and you should feel resistance in your cheek muscles. This exercise may help you achieve more defined cheekbones.
Puffed Cheeks
Puff out your cheeks and push the air from side to side. Repeat this 5 to 10 times in one stretch for best results. This exercise tones and firms drooping cheeks, giving you a younger-looking face.
Wide Smile
Sit in a comfortable place and smile as wide as you can. Lift your cheeks towards your eyes and hold this position for 15 seconds. Repeat this exercise 15 times in a stretch. This exercise helps to slim your upper cheek muscles and reset the look on your face.
Lip Pull
Start in a standing or sitting position with your head in a normal resting position. Raise your lower lip as high as possible by pushing your lower jawbone out. Hold this position for 10 to 15 seconds and then relax. Repeat this exercise 10 to 15 times in a stretch. This exercise will help strengthen your cheek muscles and prevent them from drooping.
OM Visualisation
Close your eyes and visualise yourself looking at the midpoint between your eyebrows. Breathe deeply and gently smile. This exercise will help prevent sagging on your chin and neck while also strengthening your cheek muscles.
While the effectiveness of facial exercises is debated, some studies have shown that they may improve facial appearance and reduce signs of ageing. Facial exercises are a great, non-surgical way to take care of your skin and improve muscle tone.
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Eye exercises
Facial exercises are a great way to tone the muscles around your eyes, reduce wrinkles, and relieve tension. Here are some eye exercises to incorporate into your routine:
Eye Stretch
- Place your index and middle fingers at the outer corners of your eyes.
- Spread your fingers gently, pulling them at a 45-degree angle towards the back of your head until your eyes form a squint.
- Focus your gaze on a distant point and hold the squint for 5 seconds.
- Repeat this exercise 3 times.
Eye Flutter
- Place your thumbs just above the outer corners of your eyes, close to your temples.
- Without moving your head, look up while pressing your thumbs in towards your eyes.
- Flutter your eyelids (open and close them very quickly) for 5 seconds.
- Remove your thumbs and repeat the exercise 3 more times.
Eye Lift
- Place your three middle fingers of each hand directly under each eyebrow.
- Lift your eyebrows up and slightly outward.
- Lower your eyebrows while providing resistance with your fingertips.
- Hold for a count of 5 seconds.
- Remove your hands and take a deep breath.
- Repeat the exercise, holding for a count of 10 seconds.
Eye Squeeze
- Make a C around your eyes using your thumbs and index fingers.
- Ensure your index fingers are over your eyebrows and your thumbs are against your cheeks.
- Shut your eyes and slowly squeeze your eyelids together.
- Relax the tension without opening your eyes.
- Repeat the squeezing and relaxing motion 25 times.
Eye Relaxation
- Rub your hands together to build heat through friction.
- Quickly place your palms over your closed eyes and hold for 5 minutes.
- Take deep, calming breaths during this time.
It is recommended that you perform facial exercises 3 to 7 times a week for 10-20 minutes each day. While facial exercises are generally safe, be mindful not to overdo them, as using excessive force could strain or injure your facial muscles.
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Frequently asked questions
Facial exercises can help to reduce wrinkles, sagging, and other signs of aging. They can also improve skin elasticity and collagen production, increase circulation to the face, and improve lymphatic drainage.
Most programs recommend doing facial exercises 3-5 times a week, for 20-30 minutes each time. Experts recommend doing facial exercises 6 to 7 times a week for the best results.
There are many different facial exercises that you can do, such as:
- Pressing your temples lightly while closing your jaw and clenching your teeth.
- Forming an "OO" shape with your mouth to target your lips.
- Lifting your cheeks with your fingers and wrinkling your nose.
- Pushing your palms up and back to lift the sides of your face.
Facial toning can also be achieved through physical therapy or cosmetic procedures, such as passive exercising by direct skeletal muscle electrostimulation.
