Do you know that there are more than 57 muscles in your face and neck? They require exercise to stay toned and fit. And if not done properly, then the goal to lose face fat will not be achieved. That is why a personal trainer can help with guidance on the correct way of exercising and losing face fat. If weight is lost too quickly, then sagging can appear. Any experienced personal trainer in Clapham will be able to minimize this effect with strength training exercises, which will preserve the muscles.
Facial fat can occur from weight gain, lack of exercise, ageing or genetic conditions. The normal ways to curb weight gain are by exercise, a well balanced diet, good hydration and sufficient sleep. However, to reduce face fat and reach your goal of a slim face, there are certain simple facial exercises that can specifically help.
Improve jawline and chin
Stand still and look at the ceiling. With your mouth closed, move your lower jaw forward and lift your lower lip over your upper lip. You will notice your skin stretching under the chin. Hold the position for 10-15 seconds. Then with a downward movement, brush down the skin from your jaw to your neck with your fingers. Repeat with 2 sets of 15. This is effective in defining the jawline and chin.
Reduce double chin
While sitting, close your mouth and move your jaw in a chewing action as if you are eating. Breathe through your nose. Relax and repeat 5 times.
A double chin can be due to weakness of the hyoid muscles in the neck. By sticking the tongue out as far as possible, try and reach your nose with the tip of your tongue. Keep your lips relaxed. Repeat 5 times.
Tone cheek muscles
Keep your head still. Suck in your cheeks and lips to form a fish face and try smiling. Hold for 5 seconds. Relax and repeat 15- 20 times. Alternatively, you can hold in your fish face with a finger on each cheek and hold it for 15-20 seconds. Repeat 5 times. You will feel the stretch in your cheek muscles. This helps reduce flabbiness.
Tighten mouth and lip muscles
An exercise to make you smile automatically! It is also known as the vowel sound exercise. Open your mouth side, say “O” and then “E”. Try and exaggerate the sounds for maximum effect. The movements should not touch your teeth. Do 3 sets of 15.
Raise sagging cheeks
Place your fingers over each cheekbone. Gently push the skin up till taut. Open your mouth into an “O” shape. You will feel the pull in your cheek muscles. Hold for 5 seconds. Perform 10 – 15 times.
Lift Eyebrows
Place your index and middle fingers together. Rest the fingernails above the brows – one set above each brow. Gently push the skin in. Lift your eyebrows up and down, against resistance from the fingernails. Repeat 6 sets of 10 times. This tightens the muscles around the eyes and keeps your brows in the right position.
Improve Jawline
Lift your tongue to the roof of your mouth directly behind your teeth. Add pressure. Begin humming and make a vibrating sound, which will activate the muscles. Known as the tongue twister, it will activate the facial muscles. Repeat 15 times.
Another exercise is the mouthwash exercise. Open your mouth, suck in air, close your mouth and swish the air from side to side as in a mouthwash. Do this for 15 seconds. Relax and repeat 10 times. This will also help to tone the cheek muscles.
Yoga
Although facial yoga is more for relaxation and breathing techniques, there are exercises that will help. Known as the Jiva Bandha Asana – locked tongue pose, it is good for the jawline and chin. Press the tip of your tongue to the roof of the mouth. Open your mouth wide and keep pushing your tongue harder against the roof. You will feel the stretch in your jaw and neck. Hold for 3 to 4 breaths. Repeat 5 – 8 times.
Place 3 fingers over your mouth and fill your cheeks with air. Then with the index and middle fingers of the free hand, keep tapping your cheeks from your jawline to your nostrils, 5 times. Then do the other cheek with the other hand. Relax and take a deep breath. This helps with sagging cheeks.
Conclusion
While research is ongoing for reducing facial fat, exercises to tone and strengthen the face and neck muscles do result in a firmer, younger looking face. Since facial fat is part of body fat, working on other muscles in the body will produce a synergistic effect. As with most exercise regimes, routine is a must. The timings and repetitions are mentioned above but this is where a personal trainer is essential. Not only will he/she study the fat in your face, but will guide you with relevant exercises, ensure that they are done correctly and with the exact number of repetitions to suit your needs.
