Facial Exercises for Sagging Face: How to Lift and Firm Naturally

By: Linda Robison / Facial Fitness Specialist.

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A full-face routine to rebuild structure and maintain results over time

Facial exercises became my foundation for improving overall face sagging.

As I aged, I noticed softer contours and less definition — not just in one area, but across the cheeks, jawline, and neck. Instead of adding more products, I focused on rebuilding muscle tone with a structured full-face routine.

On this page, I’ll show you how that routine works, what kind of lift is realistic, which  exercises I used and how I maintain results.

Like any muscle routine, consistency is what makes facial exercises work — building tone and support over time.

Before picture in my early 50s. In the after picture I'm about 63 years old.

Looking for something specific?

If you want to go deeper into one area, these guides break it down:

• Do face exercises really work

• How facial muscle toning works

• Cheek-focused exercises

• Facial exercises vs Botox comparison

• Lower face & jowl support

Why your face starts to sag

The changes start deeper than the skin. It’s not just skin laxity — the structure underneath shifts over time.

The bones in our face don’t stay the same—they slowly shift and shrink over time, which can change how we look. (Image courtesy of Dr. Robert Shaw, 417plasticsurgery.com. Based on research by Langstein and Shaw, M.D.)

I had no idea our facial bones changed this much — and most people don’t either.

Here's what happens:

• Bone Shrinkage: The facial bones lose volume, reducing the support they provide to your skin and soft tissues.
• Fat Shifting: Fat pads in your face shrink and move, creating hollows in some areas while causing sagging in others.
• Loss of Elasticity: Collagen and elastin, the proteins that keep skin firm and bouncy, gradually break down over time.

These changes often lead to sagging cheeks, jowls, and double chins. Starting facial exercises early can help support overall facial structure — especially cheeks, jawline, and neck.

Because sagging has multiple causes, I approach it in layers — and muscle support is the starting point.

How facial exercises help

Facial exercises help by building muscle support under the skin — especially cheeks, jawline, and neck. Over time, that can make your face look firmer and more defined.

Think of it like your body: you build support first, then you maintain it. A full-face routine rebuilds structure, then a simpler plan keeps it steady.

Internal support matters too. Nutrition plays a role in muscle tone and collagen health. I share the foods I focus on for long-term support on my skin-nourishing foods and anti-aging smoothies pages.

Here’s my honest take — what exercises help with, and what they don’t change.

What exercises can do

• Improve muscle tone and lift in areas like cheeks, jawline, and neck
• Help features look a little more defined over time
• Support better circulation (so skin can look more awake)

What they can’t do

• Replace volume that’s been lost from bone/fat changes
• Permanently tighten very loose skin
• Create a dramatic “facelift” result

Why consistency matters

Muscles respond to regular training — not occasional bursts. Small sessions done consistently beat long routines done once in a while.

Do face exercises really work?

Yes — if you stay consistent, facial exercises can make a visible difference because they strengthen the muscles under the skin (especially cheeks, jawline, and neck). That added support can help your face look a little firmer and more defined over time.

A study in  JAMA Dermatology found that 20 weeks of facial workouts improved facial contours and made participants look younger on average.

If you want the deeper “how it works” breakdown (and what’s realistic), these two pages help:

• Facial Muscle Toning – science + how it works
• Do Face Exercises Work? – realistic expectations

Tip that kept me motivated: early changes can be subtle, so I take pics (same lighting/angle) every 2–3 weeks — not just rely on what I see in the mirror.

In my case, I saw the most dramatic changes between months 6 and 9 — especially along my jawline and neck.

Note: If you’re comparing this approach to injectables, I walk through the pros and cons here.

Which facial routine is right for you?

Not all facial exercise programs are created equal. An effective program should:

• Target All Major Facial Muscles: A comprehensive approach ensures balanced results and prevents an overdeveloped look in certain areas.
• Incorporate Massage Techniques: Massage stimulates circulation and collagen production, enhancing the benefits of exercise.
• Be Easy to Follow: A simple routine encourages consistency, which is key to achieving long-term results.
• Avoid spot-training only: it’s fine to focus on an area that bugs you — but results usually look better when the whole face/neck gets basic support too.

My long-term facial exercise results

A sagging face is often marked by softer cheeks, jowls, and less definition through the mid and lower face. Over time, this can make features look bottom-heavy and tired.

I focused on rebuilding muscle tone with a structured full-face routine — not just treating the surface. Below is how my face looked in my early 50s compared to my early 60s after staying consistent.

My face in my early 50s compared to age 63 after consistent facial exercises.

In my early 50s, my skin looked dull despite regular exfoliation and expensive skincare. The structure underneath felt softer too.

By my early 60s, stronger facial muscles created smoother contours and reflected light more evenly — giving my skin a healthier glow.

Note: Some studies suggest facial exercises may improve skin function. Research is still limited, and experts aren’t fully sure how it works.

The routine I used - Targeted muscles

The chart below shows all the muscles used during the workout. In the first 6–12 months, it's recommended to do the routine about three times a week—it takes less than 15 minutes per session. 

Courtesy of Carolyn's Facial Fitness, LLC

This is the exact system I followed during my first year. If you’re curious about the full program and how it’s structured, you can view the details here.

Takeaway:

Facial exercises changed the way my face looked and felt—and honestly, it was one of the best low-cost investments I’ve made in my skin. If you’re dealing with sagging cheeks, jowls, or dull skin, just know that you can make a difference with consistent effort and the right routine.

Quick note on skincare:
I treat facial exercises like the “structure” step, and skincare as the “finish” step. If you want my simple routine (hydration, gentle exfoliation, and the ingredients I like for mature skin), I keep it all here: Tighten Naturally. 

The key is to stick with it. Start small, be patient, and support your results with a few simple skincare habits like exfoliation, hydration, and facial massage.

FAQs

Additional Reading:

Simple skincare routine

Face Lift Treatments at Home

Facial Toning Benefits Over 40

Face Exercise - Key Tips for Success

Forehead Wrinkles 

Facial Exercises for Fuller Cheeks

Facial Exercises VS. Botox: Pros and Cons

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