Puffy Cheeks Hold
The puffy cheeks hold is a bodyweight facial exercise targeting the cheek and buccinator muscles. It involves holding air in the puffed cheeks and transferring it side to side to tone and strengthen the mid-face muscles.
How to do it
- Sit upright with your mouth closed.
- Inhale deeply through your nose and fill both cheeks with air.
- Hold the air in your puffed cheeks for 10 seconds without releasing.
- Transfer the air from one cheek to the other by pressing one cheek inward.
- Hold on each side for 3 seconds before releasing.
- Repeat for the desired number of repetitions.
Form cues
- Keep your lips sealed tight
- Maintain an upright posture
- Focus the air pressure on your cheeks
- Move the air slowly between sides
- Keep your jaw relaxed
Breathing: Inhale deeply through your nose before starting the hold; breathe normally through your nose once finished.
Common mistakes
- Holding your breath in your throat, which can lead to unnecessary tension.
- Puffing only one side, which prevents even muscle activation.
- Applying too much pressure with fingers, which may cause facial skin irritation.
- Moving too quickly, which reduces the time muscles spend under tension.
Muscles worked
Primary: facial muscles. Secondary: cheeks, orbicularis oris.
Suggested sets & reps
Get fitter
3 sets x 10 repetitions, 8-second holds, rest 30s
Lose weight
3 sets x 8-10 repetitions, 5-second holds, rest 30s
Build muscle
4 sets x 10-12 repetitions, 10-second holds, rest 45s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have jaw pain or TMJ issues, ease off or check with a professional before performing this exercise.
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 my face feel tired?
Yes, you may feel a slight, dull fatigue in your cheek muscles, similar to how other muscles feel after exercise.
Can I do this while watching TV?
Yes, this is a convenient exercise to perform while seated at home during downtime.
What if I feel pain in my jaw?
If you feel discomfort in your jaw joint, stop immediately and try a gentler, shorter hold.