Cheek Lifter
The cheek lifter is a bodyweight facial exercise targeting the cheek and zygomaticus muscles. It involves forming an 'O' shape with the lips and lifting the cheeks upward to firm and tone the mid-face.
How to do it
- Sit or stand with your spine straight and shoulders relaxed.
- Open your mouth slightly and form an 'O' shape with your lips.
- Smile while keeping the 'O' shape, lifting the cheek muscles upward toward your eyes.
- Place your fingertips lightly on the top of your cheeks to feel the lift.
- Hold for 5 seconds, then release to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your shoulders relaxed and down.
- Maintain a firm O shape with your lips.
- Lift your cheeks toward your eyes.
- Use light fingertip pressure for feedback.
- Keep your forehead smooth and relaxed.
Breathing: Maintain steady, rhythmic breathing throughout the hold; do not hold your breath.
Common mistakes
- Tensing your forehead: This can lead to unwanted wrinkles.
- Holding your breath: It prevents muscles from relaxing properly.
- Moving your jaw: Keep the jaw still to focus the work on the cheek muscles.
- Applying too much pressure: You only need a light touch to feel the muscle engagement.
Muscles worked
Primary: facial muscles. Secondary: orbicularis oris, zygomaticus.
Suggested sets & reps
Get fitter
3 sets x 12 repetitions, hold 5 seconds each
Lose weight
3 sets x 10 repetitions, hold 5 seconds each
Build muscle
3 sets x 15 repetitions, hold 8 seconds each
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp pain in your jaw or neck, stop immediately and ease off.
- If you have recent dental work or jaw issues, check with a professional before starting.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel pain in my jaw?
No. If you feel tension or pain in your jaw, soften your mouth shape and ensure you aren't clenching your teeth.
How often should I do this?
Facial exercises can be done daily, but start with 3-4 times a week to allow your muscles to adapt.
What if I don't feel my cheeks working?
Focus on the mind-muscle connection. Try smiling slightly wider while maintaining the O shape to increase engagement.