Smile Resistance Hold
The smile resistance hold is a bodyweight facial exercise targeting the zygomaticus and cheek muscles. It uses finger resistance against a wide smile to strengthen and tone the muscles of the mid and lower face.
How to do it
- Sit upright with your face relaxed.
- Place your index fingers at the outer corners of your mouth.
- Smile as wide as possible while pressing your fingertips inward to resist the movement.
- Hold the smile against the resistance for 5 seconds.
- Slowly relax back to a neutral expression.
- Repeat for the desired number of repetitions.
Form cues
- sit tall with relaxed shoulders
- place fingertips gently on mouth corners
- smile wide against finger resistance
- keep your forehead relaxed
Breathing: Inhale deeply before the hold, and exhale steadily while maintaining the smile.
Common mistakes
- tensing the forehead, which can cause unnecessary wrinkles
- pressing too hard, which may irritate sensitive facial skin
- holding your breath, which prevents natural muscle relaxation
Muscles worked
Primary: facial muscles. Secondary: zygomaticus, cheeks.
Suggested sets & reps
Get fitter
3 sets x 10 reps, 5s hold, 30s rest
Lose weight
3 sets x 10 reps, 5s hold, 30s rest
Build muscle
4 sets x 12 reps, 5s hold, 45s rest
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp pain in your jaw, stop immediately and check with a professional.
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?
No. You should feel mild muscle engagement, but never sharp pain or discomfort.
How often can I do this?
Facial exercises can be done daily as they are low-intensity movements.
What if I feel it in my jaw?
Focus on smiling with your cheeks rather than clenching your teeth or jaw.