Slimming exercises for the face, cheeks and chin. Techniques, program for a week

For slimming the face, professional specialists have developed an effective gymnastics called face building. Performing simple exercises in front of a mirror every day, you can achieve amazing results and correct the problem area. That is why after 2-3 months the face will look younger and more toned, and the effect with regular exercise will remain for many years.

What areas on the face can be corrected with exercise

There are 57 muscles on the human face that perform mimicry, chewing, and oculomotor movements. To improve the outer contours, it is necessary to train all facial muscles in the same way as the rest of the body.

The areas of the face that are easily amenable to fitness correction include the chin, cheeks and forehead, since they concentrate the largest number of working muscles. It is more difficult to modify the cheekbones, eyebrows and nasolabial parts.

The optimal age period when you should start practicing Facebook building is over 30 years old.

A positive result from performing facial gymnastics will depend on:

• age-related changes (the older, the more difficult);
• nutrition systems (with proper nutrition with a large amount of vegetables and fruits, the rejuvenation process advances faster);
• the cosmetics used according to the individual needs of the facial skin (the effect is enhanced when using products with hyaluronic acid or its analogs);
• the presence of bad habits (smoking will slow down all the efforts made);
• adherence to sleep and rest.

Facial Slimming Techniques Through Exercise

Facebooking has many directions and techniques, among which are popular:

• Getting rid of wrinkles and bags under the eyes (as an alternative to plastic surgery and cosmetic procedures).
• Gymnastic complexes from Carol Maggio (promotes improved skin nutrition due to blood flow, as a result fine wrinkles are smoothed, contours are emphasized, the skin of the face is strengthened and toned. A number of exercises have been developed for the eyelids, chin and cheeks).
• Strengthening the skin of the eyelids to prevent them from drooping and overhanging (the technique is aimed at restoring the contours and making the skin of the eyelids smooth).
• The method of reducing the double chin and fatty deposits on the neck (performed daily for 3 to 5 months).
• Reducing the plumpness of the cheeks, emphasizing the contours of the face and cheekbones.
• The technique of raising the forehead and reducing longitudinal facial folds (as a result, the face is smoothed and looks younger and firmer).

Any of the above methods (with regular use) will help to correct the problem area on the face, and in combination with proper nutrition, appropriate care and self-massage will make you look 10 years younger.

Features of performing exercises for the face

Exercises performed to slim the face will bring the most pronounced effect, if we take into account some of the features of their implementation, namely:

• You always need to start with a warm-up to warm up the muscles. Options: rotating the head in different directions, extending and lowering the chin, patting on it, extending the jaw, chanting the letters of the alphabet, puffing and pulling in the cheeks.
• When training a specific muscle, it is important to understand its location, direction and path of contraction (beginners are advised to look at the anatomical atlas and see the localization and attachment points of the main facial muscles).
• Do not grimace in front of the mirror, as most exercises are performed statically and with some effort with the fingers. This will prevent additional skin folds and bruising.
• Finger pressure should be directed inward and not cause skin shearing.
• Always use a mirror to keep the areas of the face symmetrical.
• The muscle to be trained should be tense and relaxed quickly and smoothly.
• The time of muscle tension should not exceed 6 seconds.
• Observe the technique of performing the exercise in accordance with the rhythm of breathing, this speeds up the process of tightening the muscles. It is correct to do this: while inhaling, contract the muscle, hold your breath for 5 seconds. and exhale while relaxing.
• When acting on one area of ​​the face, it is important to ensure that other parts are not involved and are in a relaxed state.
• Training should take place in a relaxed atmosphere, in the morning and in the evening, every day (in the first month), and then you can switch to 2-3 times a week.

The implementation of these recommendations will seem difficult only at first, and after a week of daily classes (the duration of which should be reduced to 5 minutes), the exercises will be performed automatically.

Precautions and contraindications for classes

These include:

• increased blood pressure (measures should be taken to normalize the condition, and after 2-3 hours do facial gymnastics);
• damage to the integrity of the skin (it is important to wait for complete healing and restoration of elasticity in the injured areas);
• inflammation of the facial or trigeminal nerves;
• headache, fever, or colds;
• after the plastic surgery of the face (within 24 months);
• after cosmetic procedures with the introduction of injectables (temporary ban);
• painful sensations on the face of a different nature;
• deep abscesses, furunculosis, infectious rashes;
• tumor lesions of the face;
• excessive dry skin or autoimmune diseases (psoriasis) with localization on the face.

It is advisable to carry out training exercises for slimming the face after removing makeup (or before applying it), deep cleansing the skin and listening to relaxing music.

Complexes of exercises for slimming face

Facial slimming exercises are divided into complexes, depending on the desired correction zone. Each part of the face is worked out separately, performing 4-7 exercises, the total duration of which does not exceed 5-10 minutes.

For cheeks

If you need to reduce the cheek area and make your face visually slimmer, you need to do the following:

• Pull your lips forward in the form of a tube and pronounce vowel sounds.
• Take a pencil and pinch it with your lips, hold it and write short words in the air.
• Tilt your head to the side, as if trying to reach the shoulder with your cheek.
• Stretch in the same way, but with the simultaneous resistance of the hand (grab your head and pull in the opposite direction).
• Alternating inflation and retraction of the cheeks.
• Smiling broadly, stick out your tongue and lick your lips in circular motions.
• Close the lips and press the tongue on the inner parts of the cheeks, drawing circles.
• Alternately with effort lower and raise the corners of the mouth.

After 2 - 3 months of daily training, the skin of the cheeks will become more elastic and taut.

Slimming chin and neck

Exercises to improve the contours of the chin and neck, as well as to reduce subcutaneous fat, are executed according to the following scenario:

• Tilt your head back, push your lower jaw and chin as far forward as possible. With your lower lip, grab the upper one and place your fist under your chin. Making an effort to lower the head, countering with a fist.
• Reach your chin to the junction of the collarbones.
• Clasp the hands on the back of the head, raise the head, overcoming the effort of the hands.
• Stretch your chin to one, then the second shoulder.

For face contour lifting

This gymnastics guarantees that a positive result can be noticed already after 2 months. A prerequisite is two lessons a day for 7 - 8 minutes.

• Opening your mouth wide, clasp your teeth with your lips and stretch them to the sky. Raise the corners of the mouth up, while trying not to smile.
• Tongue stretch from the upper lip to the nose for 10 seconds.
• Take air in your mouth and roll it from side to side, under the upper lip and down.
• Smile with closed teeth as much as possible, relax. Repeat 5 - 7 times.
• Fold your lips to pronounce the letter "o" and hold your breath for 5 seconds, then stretch your lips with a tube and blow a kiss.
• Throw your head back and turn right and left. Relax and return to starting position.

Facial Gym by Carol Maggio

A series of highly effective actions from the American cosmetologist developed according to the methodology of the pioneer in facial fitness - Dr. Benz. All 57 facial muscle fibers are involved in the proposed set of exercises. The result of daily training will be a slimmer and younger face with clear contours, shallow expression lines will be smoothed and skin tone will improve.

The proof of the effectiveness of the complex is the excellent appearance of the author Carol Maggio, who has been practicing the technique on herself for 20 years.

Techniques for performing some exercises for slimming the face:

1. Stretch the mouth into an oval, pressing the upper lip to the teeth. Linger for 10 sec.
2. Touch your temples with your fingertips and at the same time lift the corners of your lips up. Repeat 25 times.
3. Open your mouth, clench your lips and press them to your teeth. To look up. Clasp your face with your palms and move from the nose to the temples. Freeze for 25 sec. Run 30 times.
4. Open your mouth a little and press the upper lip against the teeth, and bring the lower lip inward. Press the index finger to the middle of the chin and perform movements to open and close the mouth. A burning sensation will be felt soon.
5. Lie on the floor, clasp your neck with one hand and raise your head 2 - 3 cm from the floor. Turn your head in both directions, return to the floor. Do 30 reps.

Effective face and cheek slimming exercises from yoga

Facial slimming exercises are also found in yoga, popular all over the world, which stimulates skin cells to produce elastin and collagen, and also smoothes wrinkles and evens out complexion.

It is necessary to do it daily for 10-15 minutes and after 3 weeks the face will noticeably change. But to lose weight, workouts should not stop for six months. It can be done after plastic and cosmetic manipulations, which will greatly speed up the recovery process.

Exercise techniques:

• Draw air into your mouth, pressing your lips and teeth tightly. Roll the air to the right, hold for 10 seconds, then to the left. Repeat 10 times.
• Similarly to "rinse your mouth with air", but at an accelerated pace.
• Draw in your cheeks and stretch your lips. Try to smile. Repeat 10 times.
• Tilt your head back and look up. Pull the lips forward and stay in this position for 10 seconds.
• Inhale the air through your nose and clench your fists and body muscles at the same time. Stick out your tongue and round your eyes, exhaling slowly through your mouth. Relax the muscles of the arms and body.
• Raise your lower lip by pulling your chin. Linger for 10 sec.Repeat 10-12 times.
• Carry out chewing movements with the jaw.
• Sit on a chair and roll over onto your back, throw your head back. Pull out the lips and blow through them for 15 seconds.
• Blow a kiss several times.

Complex for slimming face in the cheekbones

Beautifully contoured cheekbones give the oval of the face a more feminine, sophisticated and graceful look.

To create more expressiveness, outlines are suitable for the following activities:

• Make the lips a tube and turn them to the right, then to the left, holding for 15 seconds.
• Press the pencil with your lips and hold it without using your teeth for 20 seconds. Do 3 sets.
• Take a mouthful of air, linger for 5 seconds. and slowly lower it.
• Fold the lips and pull forward. Stretch them to the tip of the nose. Relax. Repeat 15 times.
• Pronounce the letters "I", "U", "O", with the maximum tension of the cheek muscles.
• Pour water into a small plastic bottle, close the lid and place at mouth level. Put your lips around the neck and lift the bottle without teeth. Hold for 30 sec. Repeat 3 - 5 times.
• From a sitting position in front of the table, place your palms under your face, lean on your elbows. Press your head down.

A comprehensive program for slimming the face for a week: a schedule of classes by day

For the active study of all parts of the face, it is proposed to break the weekly set of exercises into days, each of which is devoted to work on only one zone. Such an express method in the shortest possible time will make the face more sculpted, thin and rejuvenated at any age.

Sample schedule:

Simple ways to lose weight in the face

Facial slimming exercises can be performed using additional accessories, while walking or working. To do this, use balloons for a children's party, chewing gum, mouth trainers (for example, "Japanese lips" or a shaker trainer).

Inflating balloons

In almost every facial gymnastics technique, there is an exercise for inflating imaginary balls. It promotes active work of the muscles of the mouth and reduces the subcutaneous layer of fatty tissue. If you need to bring your cheeks to a more toned and slimmer look as soon as possible, then it is recommended to buy 10 balloons for daily home workouts and inflate them constantly.

Chewing gum

It is an extremely effective fitness tool for reducing cheek plumpness. If you take 15 minutes for this procedure every day, then after 10 days the first result will be noticeable. An important feature of this technique is to use the safest chewing gum (sugar and dye free), and chew them immediately after a meal.

An added bonus is the calming effect of the chewing process. Because chewing has been proven to reduce the production of cortisol (stress hormone) and the person becomes less irritable.

Charging for the tongue

Training exercises for the tongue are useful not only as the development of speech and oratory, but also for the formation of a beautiful outline of the lower jaw, the elimination of fat deposits on the chin. Another plus will be a qualitative improvement in diction and easy pronunciation of difficult words and phrases, including tongue twisters.

Exercises:

1. Open your mouth wide and try to reach your chin with your tongue, then relax and reach for the tip of your nose. Repeat 20 times.
2. Fold the lips and tongue into a tube, hold for 10 seconds. Do 20 reps.
3. Open your mouth, exposing your teeth. Pull the sharp and tense tip of the tongue forward slightly. Hold for 10 sec.
4. Alternate the previous exercise with relaxation of the tongue in the form of a "shoulder blade" (sticking out of the mouth).
5. Make a "cup" with your tongue, lifting the sides and tip up. Hold the position for 5 seconds. Repeat 10 times.
6. Alternate the "cup" (tension) with the "scapula" (relaxation).
7. Perform a "slide" with your tongue (open your mouth and rest the tip of your tongue against your lower teeth, bending it up). Hold for 5 sec. Repeat 5 times.
8. Opening your mouth, press down the tip of your tongue to the palate. Hold pressure for 5 sec.
9. Draw circles in different directions with the tense tip of the tongue, without touching the lips.
10. Stick out your tongue as much as possible and lick your lips in a circle several times. Repeat the other way.

Combination of exercises with facial massage

Facial slimming exercises will be much more effective if supported with massage, which improves blood circulation, relieves puffiness and gives a healthier and more radiant complexion. Facial massage for weight loss can be done with hands or with a towel.

For hand massage for comfortable manipulation of the face, it is better to use a special oil with a subtle aroma.

All movements of the fingers and palms should be directed strictly along the massage lines, starting from the central part of the face and gradually moving towards the temporal lobes. Massage the forehead correctly in the direction from the eyebrows to the hair (in no case not across). The neck is massaged from the base to the chin and across. One of the popular self-massage techniques with line directions is shown in the figure.

Another magical facial massage treatment is liquid honey. The fingers of both hands should be moistened with honey and patted on dry cheeks for 5 minutes. Using this technique on a regular basis can quickly reduce the plumpness of your cheeks.

In the presence of a significant double chin, kneading actions can be performed (stroking, pinching, rolling with fingers with the capture of the skin and subcutaneous tissue). This will lead to increased blood circulation in this zone, lymphatic outflow and an increase in skin turgor with the simultaneous breakdown of fatty deposits.

An energetic towel massage is good at home. For him, it is necessary to prepare in advance a warm decoction of herbs (suitable for the type of skin) and soak a hard towel with it. Patting twice a day after performing facial gymnastics.

Correct technique:

• roll a small towel;
• take both ends with your hands;
• pat on the face from bottom to top (5-10 claps per zone).

Losing weight by performing simple exercises and massage is a great alternative to expensive cosmetic procedures, bringing a more pronounced rejuvenating effect and requiring a minimum amount of time.

Videos about face slimming exercises and their effectiveness

Basic face building exercises:

Simple exercises for cheeks and cheekbones: