Top Exercises for Losing Lower Face (Jowls) Fat

Discover top exercises to lose jowls, how to combine them effectively, and follow a week-long workout plan for a slimmer lower face.
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Cheek Lifter

 

Start by smiling as wide as you can, press your lips tightly together, and lift your cheeks toward your eyes with your fingertips. Hold this position for about 10 seconds, then relax. Repeat this exercise 10 times to help tone the muscles in your cheeks and reduce jowls.

Jaw Line Exercise

 

Sit up straight and tilt your head back until you're looking at the ceiling. Pucker your lips in a kissing motion and extend them towards the ceiling. Hold for five seconds and repeat this exercise 10-15 times, which can help in tightening and toning the jawline.

Neck Roll

 

Sit or stand up straight. Slowly turn your head to one side until your chin touches your shoulder, then gently tilt your head backward. Roll your head to the opposite shoulder and back to the starting position. Repeat this roll 5 times on each side to help build firmness in the neck and jaw.

Chin Forehead Press

 

Place one hand on your forehead and push your head against your hand without allowing it to move forward. Maintain the resistance by keeping your hand firm and hold for five seconds. Repeat this exercise 10 times to strengthen the muscles around the jaw and neck.

Lips Pull

 

Sit or stand with your head in a neutral position. Lift your lower lip as much as possible by pushing out your jaw. You should feel a stretch in the muscles of the chin and jawline. Hold for 10 seconds and repeat 10-15 times for effective results.

Swan Neck

 

While sitting upright, tuck your chin downwards towards your neck then elongate by extending it forward. Simultaneously raise your hand under your chin to offer slight resistance as if you're creating a double chin. Hold for a few seconds before releasing. Repeat this 15 times to target the jowl area.

Fish Face

 

Suck in your cheeks and lips to create a fish face. While holding this face, attempt to smile without letting go of this posture. Hold for five seconds and repeat the exercise 10 times to tone cheek muscles, reduce jowls and tighten skin.

Vowel Exercises

 

Sit comfortably with your back straight. Pronounce the vowels "A", "E", "I" with exaggerated mouth movements, ensuring that the jaw muscles are engaged. Hold each vowel for about three seconds. Repeat 10 times daily to enhance facial flexibility and muscle strength.

Tongue Stretch

 

Sit in a neutral position, stick your tongue out as far as it can go, then lift it upwards towards your nose. Hold this stretch for 10 seconds and repeat 5 to 10 times. This exercise helps in tightening the muscles around the chin and throat area.

Resistance Chewing

 

Perform this by mimicking a chewing motion with your mouth closed. Place a hand under the chin to offer resistance as you chew. Do this exercise for around 20 repetitions to build muscle tone along the jawline and reduce sagging jowls.

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How to Combine Exercises for Losing Lower Face (Jowls) Fat

 

Cheek Lifter and Fish Face

 

  • Combine Cheek Lifter with Fish Face to intensively target cheek muscles. Begin with the Cheek Lifter, holding each rep for 10 seconds, and immediately transition into the Fish Face while maintaining tension in your cheeks. This pairing brings enhanced muscle contraction and toning.

 

Jaw Line Exercise and Lips Pull

 

  • Pair Jaw Line Exercise with Lips Pull to emphasize jaw and chin engagement. Perform the Jaw Line Exercise with puckered lips towards the ceiling, then directly segue into the Lips Pull to emphasize lower facial muscle activation. This combination maximizes jawline definition.

 

Neck Roll and Swan Neck

 

  • Integrate Neck Roll with Swan Neck for a comprehensive neck and lower face workout. Execute the Neck Roll in smooth, controlled movements, then proceed with the Swan Neck to further engage neck muscles. This combination enhances muscle firmness around the neck and jaw.

 

Chin Forehead Press and Vowel Exercises

 

  • Coordinate Chin Forehead Press with Vowel Exercises for dynamic jaw and vocal chord engagement. Start with the Chin Forehead Press to build foundational strength, then practice Vowel Exercises to add flexibility and muscle engagement. This ensures significant jaw muscle development.

 

Tongue Stretch and Resistance Chewing

 

  • Blend Tongue Stretch with Resistance Chewing to effectively target lower facial muscles. Perform the Tongue Stretch while keeping focus on engaging chin muscles, then continue with Resistance Chewing to provide extra resistance and strengthen the jawline. This combination fortifies the chin area.

 

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Best Week Plan for Losing Lower Face (Jowls) Fat

Day 1: Cheek Focus

 
  • Cheek Lifter: 10 repetitions
  • Fish Face: 10 repetitions
  • Neck Roll: 5 times each side
  • Vowel Exercises: 10 repetitions
 

Day 2: Jawline Enhancement

 
  • Jaw Line Exercise: 15 repetitions
  • Chin Forehead Press: 10 repetitions
  • Lips Pull: 15 repetitions
  • Resistance Chewing: 20 repetitions
 

Day 3: Comprehensive Facial Workout

 
  • Swan Neck: 15 repetitions
  • Tongue Stretch: 10 repetitions
  • Vowel Exercises: 10 repetitions
  • Fish Face: 10 repetitions
 

Day 4: Cheek and Neck Emphasis  

  • Cheek Lifter: 10 repetitions
  • Neck Roll: 5 times each side
  • Chin Forehead Press: 10 repetitions
  • Swan Neck: 15 repetitions
 

Day 5: Jawline and Lip Sculpting

 
  • Jaw Line Exercise: 15 repetitions
  • Lips Pull: 15 repetitions
  • Resistance Chewing: 20 repetitions
  • Tongue Stretch: 10 repetitions
 

Day 6: Combination Facial Routine

 
  • Fish Face: 10 repetitions
  • Swan Neck: 15 repetitions
  • Vowel Exercises: 10 repetitions
  • Neck Roll: 5 times each side
 

Day 7: Relaxation and Maintenance

 
  • Cheek Lifter: 10 repetitions
  • Jaw Line Exercise: 10 repetitions
  • Tongue Stretch: 5 repetitions
  • Chin Forehead Press: 10 repetitions
 

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