Facial Exercises for Cheeks and Mid-Face

facial exercises for fuller cheeksFace Exercises - The natural cheek filler

I've been searching for simple facial exercises for the cheeks and mid-face area. Ones that give the best results in the least amount of time.

Firmer, fuller cheeks can really give you a more youthful appearance. Plus, when you lift sagging cheeks the lower part of the face gets a small lift too.

Important Note: Many experts suggest that we refrain from spot training......i.e. don't perform ONLY cheek exercises. Do the whole workout!

While it's ok to do extra cheek exercises if you weren't born with naturally high, full cheeks. But it should always be done in conjunction with a full facial workout for a beautiful balanced look.

And, you should only do this upon advice from a facial exercise specialist as the cheek and eye muscles tend to build up rather quickly - resulting in an odd or overbuilt look that's not desirable by most.

How to get defined cheekbones

With that being said -  here is one simple facial exercise that can help firm the cheeks and even tighten the lower half of the face.

This cheek exercise is from Carolyn's Facial Fitness program. She adds an interesting twist to this and suggests doing these exercises lying down for best results. 

Visit Carolyn's Facial Fitness for more free videos and exercise samples.

This allows you to take advantage of gravity for faster results.

Try this exercise for firmer cheeks

Start with a clean face. Lie flat on the floor or in bed (without a pillow).


  • Curl your upper lip over your top teeth and your lower lip over your bottom teeth
  • Open your mouth as wide as you can (comfortably) making an O shape with your mouth

  • Place an index finger on top of each cheek
  • Contract your cheeks by "trying" to smiling wide. This will also raise them too
  • While you’re contracting/raising your cheeks, try to “push” them down with your index fingers (or butt of your palm)
  • You'll feel resistance here. Now hold this position for a count of 5, then release, relax and repeat
  • Do this in a pumping motion (up and down, up and down) sort of like lifting weights
  • Do 10 reps

Facial exercise resistance

To create more resistance, try raising your head a few inches off the floor at the same time you're pushing down on your cheeks.

Then lower your head back to the floor when you release the push.

Results - Aside from a little soreness, most people begin to see results within a couple of weeks.

Remember, for the best results, consider doing facial exercises for the cheeks (and the rest of your face and neck) about 3-4 times a week.

Cheek exercise schedule

According to Carolyn, a facial exercise program (which includes cheek exercises) should be scheduled according to your age. For example:

Those between the ages of 30-40 should try to aim for 2-3 times a week.

Those over age 40, should consider doing facial exercises at least 3-4 times a week

Final note on facial exercises….........

Most experts in this field warn about exercising only one area of the face (i.e. spot training).

It’s fine to do extra exercises for troubled spots or if you want faster results in a particular area, but again, I would consult with an expert before embarking on extra bonus exercises on your own.

In the past I've been tempted to spot train certain areas that bothered me. What I got was a bulky odd, overbuilt look. 

Working ALL the muscles of the face and neck on a steady schedule is best for several reasons:

  1. Overworking one area you risk the chance of over-training certain muscles. This can sometimes cause an imbalanced look to the face
  2. Eventually all areas of the face will be of concern and will eventually droop. From your forehead to your neck - so take care of it now. 

And speaking of the neck: You should have seen what a mess my neck was before starting this facial workout! Check out my before and after neck pictures........These results came about after only a few short weeks!

It only takes 15 minutes using this Facial Fitness program to lift sagging cheeks and firm the whole face too.

Cheek exercises - Do they work

A pilot study published in the JAMA Dermatology showed that after 20 weeks of steady facial exercising, there was a significant improvement in upper and lower cheek fullness. And that the study participants were highly satisfied with their results.

While researches state that since the sample group was small and there was no control group to compare the results; further research is warranted to fully asses the findings. I say, just look at your before and after pictures.  

› Face Exercises for Cheeks


JAMA Dermatol. 2018 Mar; 154(3): 365–367.


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