Hollow Cheeks
Hollow cheeks is a bodyweight facial exercise targeting the buccinator and cheek muscles. It involves drawing the cheeks firmly inward to sculpt and define the cheekbone area.
How to do it
- Sit upright with your mouth closed and face relaxed.
- Draw your cheeks inward toward your teeth as strongly as possible.
- Hold the hollowed position for 5–10 seconds while breathing through your nose.
- Slowly release and return to a neutral expression.
- Repeat for the desired number of repetitions.
Form cues
- Keep your mouth fully closed.
- Draw cheeks inward toward teeth.
- Maintain a steady, upright posture.
- Keep your eyes and forehead relaxed.
- Breathe gently through your nose.
Breathing: Maintain a slow, steady rhythm through your nose while holding the contraction.
Common mistakes
- Clenching your jaw: This can cause unnecessary tension in the face.
- Holding your breath: It is important to keep breathing to stay relaxed.
- Moving your head: Keep your neck still to isolate the cheek muscles.
- Over-stretching the skin: Focus on muscle engagement rather than pulling the skin.
Muscles worked
Primary: facial muscles. Secondary: masseter, buccinator.
Suggested sets & reps
Get fitter
3 sets x 8 repetitions, hold 8 seconds, rest 30s
Lose weight
3 sets x 10 repetitions, hold 5 seconds, rest 30s
Build muscle
4 sets x 12 repetitions, hold 10 seconds, rest 30s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have a history of TMJ or jaw pain, ease off or skip this exercise.
- If you feel sharp pain in your teeth or jaw, stop immediately.
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
Will this help me lose face fat?
Facial exercises help tone and strengthen the muscles, but spot-reducing fat in one specific area is not how the body works.
How often should I do this?
Consistency is key; aim for 3 to 5 times per week to let your facial muscles recover.
What if I feel pain in my jaw?
Stop immediately. If you experience jaw discomfort or clicking, avoid this movement and consult a professional.