Facial Exercises for Cheeks: How to Lift & Get Fuller Cheeks Naturally

by: Linda Robison / Facial Fitness Specialist

These are the cheek exercises that gave me the best results in the least amount of time.

Stronger cheek muscles can help you get a naturally lifted look, while also making the midface appear fuller and more defined.

And when your cheeks move up, the lower face often looks firmer too.

Linda Robison smiling with naturally lifted, sculpted cheekbones after facial exercise—no fillers usedMy cheeks are higher and fuller now than they were in my late 40s.

See Sagging Cheeks Before and After results!

Why fuller cheeks matter (lifted not chubby)

Fuller cheeks are a sign of youth and vitality—not a “chubby” face. When your cheek volume sits higher and more defined, it sculpts your face and even softens the look of jowls.

As we age, facial volume shifts downward, making the lower face look heavier. By building cheek muscles with targeted exercises, you can restore fullness while also creating a naturally lifted look—without injections or fillers.

Facial exercises for fuller, lifted cheeks

To get a naturally fuller, lifted look, you need to target your cheek muscles with specific facial exercises. These “cheek workouts” build strength and add visible volume in the midface.

One of the best is the Cheek Shaper.

The Cheek Shaper exercise (Carolyn’s go-to for fuller cheeks)

If your goal is to lift and round out your cheek contours, this exercise is one of the best.

The Cheek Shaper—part of Carolyn’s Facial Fitness system—tones the natural curve of the cheeks to create volume and balance.

It also helps prevent uneven muscle development, which can happen if one side of the face is stronger than the other.

See the Cheek Lifter in action:

Find other FREE sample exercises to add to your workout.

Why I chose exercises over cheek fillers

Before and after photo showing fuller, lifted cheeks after facial exercises—reduced puffiness and better definition compared to heavier face beforeBefore and after: I took this photo after consistently doing facial exercises. My cheeks looked fuller and more defined—and my face no longer felt bloated & heavy.

I tried cheek fillers once, back in my late 40s, when my cheeks started looking flat and my nasolabial folds were deepening.

But instead of giving me the lift I wanted, fillers made my face look bloated and heavy. They didn’t reshape the lower half the way I’d hoped.

That experience was enough to convince me that fillers weren’t the solution.

That’s why I switched to facial exercises instead. By working with my own muscles, I was able to plump and lift my cheeks naturally — without the puffiness or cost of injections.

Do cheek plumping creams work?

You’ve probably seen “cheek plumping creams” or even “face creams for chubby cheeks” online. While these products can hydrate and smooth the skin, no cream can actually build muscle or create real cheek volume.

What they can do:

  • Improve skin texture
  • Boost hydration
  • Sometimes give a temporary plumping effect (especially with ingredients like hyaluronic acid or peptides)

What they can't do:

  • Lift sagging cheeks
  • Add lasting cheek fullness
  • Replace the structural change you get from muscle-toning exercises

That said, I do like to support my skin with products that keep it hydrated and bouncy.

Personally, I use a nourishing anti-aging facial oil for my facial massage and cheek exercises, along with an omega-3 cream.

The oil makes massage smoother and more comfortable, while also giving my skin a dewy glow. The cream helps lock in moisture so my cheeks look smoother and healthier afterward.

Some people are also curious about “volumizing” creams like Volumnfien on Amazon. They can give a temporary surface plumpness, but they won’t add true cheek volume the way facial exercises (or fillers) can.

For lasting results, facial exercises remain the only natural way to strengthen cheek muscles and create visible fullness. Creams are a nice support for skin health, but they’re not a substitute for exercise.

Facial massage to lift sagging cheeks naturally

Facial massage can be a powerful add-on to cheek exercises.

Research shows that regular massage helps lift and reshape the face by supporting the underlying tissue—especially around the cheeks and jawline.

Over time, this can mean:

  • Firmer skin
  • Less sagging
  • Naturally lifted cheeks

Aim for 5–10 minutes of gentle massage a few times per week. Even better, combine it with an exercise routine.

For step-by-step techniques (and what L’Oréal’s study found about massage for sagging cheeks), see my full face lift massage guide.

FAQs

Question: Do cheek exercises actually work?

Answer: Yes. A study in JAMA Dermatology found that after 20 weeks of facial exercises, participants had fuller upper and lower cheeks—and were happy with the results.

Question: How often should I do facial exercises?

Answer: 2–3 times a week is ideal. More isn’t better—overdoing it could create an unbalanced look.

Question: Can facial exercises replace fillers?

Answer: For me, fillers didn’t give the lift I was hoping for—they left my face looking puffy. That’s when I switched to facial exercises, and I found they helped plump and lift my cheeks in a more natural way.

That said, fillers and exercises work differently. Fillers add volume right away, while exercises strengthen the muscles underneath. Some women feel exercises give them the subtle lift they want, while others prefer the fuller look that fillers provide.

Question: How to plump cheeks without filler?

Answer: Facial exercises are the only natural way to build cheek muscle volume. Hydrating skincare or creams can smooth the surface, but only exercise creates visible midface fullness.

Question: Will cheek workouts make my face look chubby?

Answer: No. Properly done cheek exercises lift and define, not bulk up. In fact, stronger cheek muscles help prevent sagging and reduce heaviness in the lower face.

Final thoughts

While cheek exercises can absolutely add lift and volume, the best results come when they’re part of a full-face routine. Working the entire face ensures everything stays balanced and naturally lifted—from your forehead to your jawline and even your neck.

That’s why I recommend a full facial workout like Carolyn’s Facial Fitness—it targets all the right areas in under 15 minutes, just a few times a week.

Ready to lift and define your cheeks naturally? Start with just one of the exercises above and see how your face begins to change.

And don’t forget—take your own before-and-after pics. That’s how I noticed the difference, even before anyone else did!

About the Author:
Linda Robison is a Facial Fitness Specialist and the founder of Anti-Aging Beauty Zone. She shares expert insights on skincare, facial rejuvenation, and beauty treatments—blending traditional wisdom, personal experience, and science-backed research for both at-home and in-office solutions.

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