Top 10 Best Exercises to Reduce Face Fat in 7 Days

A puffy face, chubby cheeks, or a double chin can make many people feel uncomfortable. If you want to reduce face fat, you are not alone. The face is often the first area where extra weight or water retention becomes visible. That is why many people look for natural and simple ways to slim their face and improve their confidence.

Facial exercises cannot remove fat from one exact spot, but they help tone muscles, improve circulation, and reduce puffiness. When combined with proper diet, hydration, and cardio, you can start noticing visible changes within 7 days.

1. Cheek Puff Exercise

The cheek puff exercise helps reduce puffiness in the cheeks and jaw area. It improves muscle control and strengthens the inner cheek muscles, which can make your face look tighter and more structured over time.

How to do it:

• Take a deep breath and puff out both cheeks.
• Hold for 5 seconds.
• Move the air to your right cheek and hold.
• Move the air to your left cheek and hold.
• Slowly release the air.

Repetitions:

• Do 10 to 15 times daily.

Additional Tip:

This exercise is especially helpful for people who experience water retention in their cheeks. Doing it regularly improves blood circulation and supports better muscle tone, which gradually makes your cheeks appear less swollen and more defined.

2. Fish Face Exercise

The fish face exercise is one of the most popular facial exercises. It directly targets cheek fat and helps in tightening loose facial muscles. Over time, it can give your cheeks a more sculpted and lifted appearance.

How to do it:

• Suck in your cheeks and lips like a fish.
• Hold for 5 seconds.
• Try smiling while holding.
• Relax and repeat.

Repetitions:

• Repeat 10 to 15 times.

Additional Tip:

 This exercise activates multiple facial muscles at once. If you perform it daily while maintaining a healthy routine, it can improve muscle firmness and reduce the soft, chubby look around the mouth and cheek area.

3. Jaw Release Exercise

The jaw release exercise is effective for reducing fat around the jawline and lower face. It helps improve flexibility and strengthens the muscles responsible for shaping your jawline.

How to do it:

• Open your mouth wide like yawning.
• Move your jaw up and down slowly.
• Do 20 repetitions.
• Open wide again and hold for 5 seconds.
• Close your mouth slowly.

Additional Tip:

This movement increases blood flow to the lower face and helps tighten loose skin. When done consistently, it can improve jaw definition and reduce the appearance of sagging skin around the chin area.

4. Chin Lift Exercise

The chin lift exercise is ideal for people concerned about a double chin. It stretches and tones the muscles in your neck and under your chin.

How to do it:

• Tilt your head back.
• Look at the ceiling.
• Push your jaw forward.
• Hold for 5 to 10 seconds.

Repetitions:

• Repeat 10 times.

Additional Tip:

This exercise also improves posture and neck strength. When combined with proper sitting habits and reduced screen time slouching, it enhances your facial profile and reduces the heavy appearance under the chin.

5. Tongue Press Exercise

The tongue press exercise strengthens the muscles under the jaw and chin. It is simple but very effective when done properly and regularly.

How to do it:

• Sit straight.
• Tilt your head slightly back.
• Press your tongue to the roof of your mouth.
• Lower your chin toward your chest.
• Hold for 5 seconds.

Repetitions:

• Do 20 times daily.

Additional Tip:

This exercise works deep muscles that are not used frequently. Activating these muscles improves jaw firmness and reduces puffiness in the neck area, giving your lower face a more toned and tight look.

6. Mouthwash Exercise

The mouthwash exercise tones cheek and jaw muscles by keeping them active for an extended time. It also improves coordination and muscle endurance.

How to do it:

• Fill your mouth with air.
• Move the air from one cheek to the other.
• Continue for 30 to 60 seconds.
• Rest and repeat.

Repetitions:

• Do 5 rounds.

Additional Tip:

This exercise is great to include in your morning routine. It improves circulation in the cheek area and reduces morning puffiness caused by water retention or poor sleep habits.

7. Neck Roll Exercise

The neck roll exercise targets the lower face, jaw, and neck muscles. It also helps release tension stored in the neck and shoulders.

How to do it:

• Sit straight.
• Drop your chin to your chest.
• Slowly roll your head in a circle.
• Repeat in both directions.

Repetitions:

• 10 times clockwise
• 10 times anti-clockwise

Additional Tip:

 Improved blood circulation from this exercise helps reduce swelling and improves skin tightness. It also prevents stiffness and improves overall posture, which naturally enhances facial appearance.

8. Smile Wide Exercise

The smile wide exercise activates nearly all facial muscles. It is simple but powerful in improving facial firmness.

How to do it:

• Smile wide with lips closed.
• Hold for 5 seconds.
• Relax.
• Smile again with teeth showing.
• Hold and relax.

Repetitions:

• Repeat 15 times.

Additional Tip:

Smiling widely improves cheek lift and muscle tone. Over time, it reduces sagging and gives your face a more youthful and naturally defined appearance.

9. Eyebrow Raise Exercise

The eyebrow raise exercise focuses on the upper face and forehead area. Many people ignore this part, but it plays a role in overall facial balance.

How to do it:

• Raise your eyebrows as high as possible.
• Hold for a few seconds.
• Frown and hold again.
• Relax.

Repetitions:

• Repeat 15 times.

Additional Tip:

This exercise improves muscle tone in the forehead and reduces swelling around the eyes. A lifted upper face makes your entire face appear slimmer and more structured.

10. Cardio Exercise

Cardio exercise is essential for reducing overall body fat, including face fat. Without burning overall fat, facial exercises alone may not give fast results.

Best options:

• Running
• Cycling
• Swimming
• Jump rope
• Brisk walking

Duration:

• 30 to 45 minutes
• At least 5 times per week

Additional Tip:

Cardio boosts metabolism and improves fat burning throughout the body. When combined with daily facial exercises, it gives quicker and more noticeable results in reducing facial puffiness and excess fat.

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