Facial fitness exercises for beginners

Author: Kristina Bondareva - facebuilding coach.
2017-09-03

What should you start with when training the facial muscles?

A simple set of 10 exercises is suitable for beginners. It includes basic exercises for all areas of the face. You can practice in the morning and/or in the evening.

Before starting, be sure to cleanse your facial skin and then begin your training. Perform each exercise 30 times. Choose a moderate pace, holding the last count in a static position for 5 seconds.

Breathe evenly and calmly, and do not tense your neck and shoulders. Let’s go! You can do it!

Warm-up: 5-10 repetitions:

1. Pronounce the sound "P" with your lips. As if you are applying lipstick.

2. Inflate your cheeks, fill your mouth with air, and press down with your palms from above, releasing the air.

3. Fill your mouth with air and roll it clockwise, then switch direction.

4. Place your palm on your forehead. Open your eyes wide, bulging them out while simultaneously opening your mouth and stretching it into an even oval. Your mouth should be shaped as if you are pronouncing the sound "O," making the nasolabial area smooth and taut.

Video of the entire workout

FOREHEAD

Exercise No. 1 "Eyebrow Raises"

Effectiveness: This exercise helps eliminate horizontal wrinkles on the forehead, engaging the occipitofrontal muscle and its frontal belly.

Exercise Description: Place your fingers above your eyebrows. Push your eyebrows upward with effort while resisting with your fingers. Ensure that no horizontal wrinkles appear on your forehead during the exercise; relax your shoulders and lower them, and firmly fix the skin above your eyebrows.

After completing the exercise, tap your fingers on your forehead.

Exercise No. 2 "Finger Rolling"

Effectiveness: This exercise helps relieve tension in the frontal muscle and smooth out horizontal wrinkles on the forehead. It allows you to better feel the muscle in your forehead.

Exercise Description: Place your thumbs above your eyebrows and press the rest of your fingers into your hair. Roll your thumbs into the skin of your forehead towards the hairline with pressure. You need to roll your fingers with force to feel the frontal muscle. Do this rolling motion across the entire forehead back and forth 5-7 times. After performing the exercise, tap your fingers on your forehead.

Exercise No. 3 "Wiggling Ears"

Effectiveness: The ear muscles are also known as "youth muscles" because their activity naturally lifts the entire central part of the face and the contour.

Exercise Description: Try to pull your ears up towards the ceiling, then back. Just wiggle them. If you can't figure out how to move your ears, information is available here.

EYES

Exercise No. 4 "Bulging Eyes"

This exercise can also be used as a cool-down after performing other exercises for the eye area. In this workout, this exercise will be the main focus, so we perform it 30 times with a static hold on the last count. Do it SLOWLY!

Effectiveness: This exercise helps eliminate "crow's feet" and relieve spasms of the orbicularis oculi muscle.

Exercise Description: Place your palm on your forehead to prevent your eyebrows from rising. Open your eyes wide and bulge them out while relaxing. Do not tense your neck and shoulders. Keep your jaw relaxed.

Exercise No. 5 "From Bags Under the Eyes"

Effectiveness: This exercise targets "bags" and swelling under the eyes.

Exercise Description: I advise doing this in the morning. Close your eyes tightly, place your fingers along the cheekbone to feel the movement of your eyeballs, and lift only your pupils upward. Try to look up with your eyes closed. The upper eyelid should stay closed and pressed tightly against the lower one. Start with 10-15 repetitions. You may feel some discomfort in your eyes at first, but this will pass over time.

CENTER OF THE FACE

Exercise No. 6 "Nose"

Effectiveness: This exercise helps maintain the shape of the nose, improve its outline, reduce the width of the wings, and lift the tip.

Exercise Description: Try to inhale through your nostrils, then repeat several times. Now look closely in the mirror, trying to move only your nostrils without engaging your forehead or any other muscles. If your forehead moves, try to reduce the range of motion. Keep your lips relaxed. With both hands, use your index and middle fingers to hold the skin around your nose in the nasolabial area while wiggling your nose.

Exercise No. 7 "Strengthening the Zygomatic Muscle"

Effectiveness: This exercise helps work and strengthen the zygomatic muscle, significantly enhancing the contour of the cheekbones and highlighting the "apples" of the cheeks.

Exercise Description: Stretch your mouth into an "O" shape, tense the zygomatic muscles, ensuring that the "apples" of your cheeks rise, while the corners of your lips remain still, stretching them forward. Use your palms to stabilize the nasolabial area.

To feel the work of the zygomatic muscles and understand how to move them, try to smile with your mouth open or wink with your eye.

Puff out your cheeks after the exercise to relax the muscles.

LIPS

Exercise No. 8 "Duckface"

Effectiveness: This exercise helps improve the shape and volume of the lips.

Exercise Description: Before starting the exercise, puff out through your closed lips: “Brrrrr.” Place your palms on either side of your face, pressing your cheeks and the corners of your lips tightly. Leave about 1/3 of the central part of your lips uncovered by your hands. Stretch your lips forward parallel to each other without folding them into a bow, extending the entire lip surface forward while providing resistance with your palms.

CONTOUR

Exercise No. 9

Effectiveness: This exercise helps improve the contour of the face and engages the front surface of the neck.

Exercise Description: Open your mouth, tilt your head back with your mouth open. Bring your jaws together at the top and return to the starting position with your mouth closed. Do not tilt your head back too much. After this exercise, make circular motions with your head in both directions.

Exercise No. 10 "From the Double Chin"

Effectiveness: This exercise helps improve facial contour and eliminate the "double" chin.

Exercise Description: Alternately press the tip of your tongue against the roof of your mouth, first against the top and then behind the lower teeth (but not on the teeth). If you place your hand under your chin, you can feel how the muscle works.

P.S. I develop individual programs for face-building training and conduct classes via Skype. If you are interested – click here.