Facial Exercises – Do They Actually Work?

Face yoga, cheek lifts, jaw workouts, facial exercises, they’re everywhere, promising everything from a slimmer face to sculpted features. But can they deliver?

In this guide, we break down the science, debunk common myths, and explore how to safely incorporate facial exercises (and a few BON CHARGE™ wellness tools) into your wellness routine.

What is Facial Aging?

Facial aging [1] is a natural part of life, often associated with fine lines, looser skin, and sun exposure over time. But it goes deeper than just the surface.

As we age, four key systems beneath the skin begin to change: fat pads, fascia, the lymphatic system, and facial muscles. Together, they influence the structure, tone, and contours of the face.

• Fat pads provide youthful volume and definition. Over time, these pads can shrink, shift, or sag due to gravity and loss of cartilaginous and muscular support, resulting in hollowness in some areas and heaviness in others [2].
• Fascia, the connective tissue that holds everything in place, can become tight or restricted with age, reducing elasticity and contributing to sagging or tension in the face [3].
• The lymphatic system, which is responsible for maintaining fluid balance and detoxification, can become sluggish with age [4], resulting in puffiness, fluid retention, and a duller complexion.
• Facial muscles, like those in the body, can weaken with disuse. This can reduce firmness and definition, especially around the cheeks, jawline, and neck [1].

Together, these internal changes reshape how our faces look and feel. That’s why many emerging wellness practices, including facial exercises, fascia release, cold therapy, and red light treatments, aim to work with these deeper layers, not just the skin itself.

What Do We Mean By Facial Exercises?

Facial exercises are simple, purposeful movements designed to engage the muscles beneath your skin. Think of them like resistance training for your face, no weights, no gym, no downtime.

They’ve become a popular, low-cost way to support firmer-looking skin, sculpt cheekbones, lift jawlines, and ease puffiness. Some also believe they help reduce facial fat (which we’ll cover in a moment).

But what does the research actually reveal?

What’s The Science Behind Them?

While facial exercises are still a relatively new focus in wellness science, early studies have uncovered some encouraging results.

Facial Fullness

In one clinical trial, participants who followed a structured facial exercise routine several times a week noticed a significant increase in cheek fullness over a 20-week period [5].

By the end of the study, participants also reported feeling more satisfied with their appearance and noted that they looked slightly younger [6]. In an interview, the author of the study commented:

“Individuals now have a low-cost, non-toxic way for looking younger or to augment other cosmetic or anti-aging treatments they may be seeking.” [6]

Facial Structure

Separate research found that regular facial movements may increase muscle thickness and support facial fullness, particularly in areas such as the cheeks, jawline, and neck. The study also noted improvements in skin elasticity and circulation in the face and neck areas [7].

Low Risk

Dermatologists support facial exercises as a low-cost, non-invasive option to complement other skincare habits. Experts also emphasize the importance of foundational steps, such as wearing sunscreen daily, to help protect against visible signs of aging [8].

But Do Facial Exercises For Face Fat Reduction Actually Work?

While facial exercises may help tone and strengthen the muscles beneath your skin, the science is clear: they won't directly reduce fat in your face.

The idea of targeting fat loss in one specific area, such as your cheeks or chin, is a persistent myth.

Research shows that we can’t control where our body sheds fat first [9]. Instead, fat loss occurs systemically through overall lifestyle changes, including diet, nutrition, physical activity, and sleep.

That said, combining facial exercises with a healthy lifestyle may help define your facial features by building muscle tone and helping reduce puffiness. But if you're looking to "lose facial fat," it's more about whole-body wellness than isolated movements.

What Else Impacts The Structure Of Your Face?

While facial exercises can make a noticeable difference, other factors also influence your facial structure and its changes over time.

Lymphatic Drainage

Fluid retention is a natural part of the body’s rhythm, and it can often be visible on our faces, leading to a fuller or puffier appearance. Incorporating gentle drainage techniques, such as lymphatic massage or cold therapy (like ice compresses), can help reduce puffiness [10],  and support a more sculpted, refreshed appearance.

Tools such as our BON CHARGE Ice Roller™ can provide instant relief, help reduce puffiness, and revitalize your complexion—all while offering a cooling and rejuvenating experience that perfectly complements your facial exercises.

Fascia Massage

When the connective tissue beneath your skin becomes less flexible, it can contribute to tension, sagging, and a less defined appearance.

Fascia massage is a gentle technique designed to release this tension, improve circulation, and restore elasticity, helping to create a smoother, more sculpted look [11].

For those who want to elevate their facial exercises with fascia massage and light therapy, the BON CHARGE Red Light Face Wand™ combines vibration, heat, and clinically researched wavelengths to help smooth and tone skin, right where you need it.

Think of it like your compact, personal trainer for your face. It helps reduce the appearance of fine lines and wrinkles while lifting, contouring, and enhancing your skin’s appearance with a combination of biomicroelectronics, heat, sonic vibrations, near-infrared, and red light.

Posture Changes

Posture doesn’t just affect your spine; it can influence how your face looks and feels, too.

Poor posture, especially from screen time, can cause tension in the neck and shoulders, contributing to changes in overall symmetry [13], and subtly alter the contours of your face.

Adding full-body movement and neck-focused exercises can help support better alignment, improve circulation, reduce puffiness [14], and enhance the look of your jaw, neck, and clavicle area.

And since the neck and décolletage are often where posture-related changes appear first, targeted light therapy can be a powerful complement to your daily movement.

The BON CHARGE Chest and Neck Mask™ uses near-infrared and red light to help reduce visible signs of aging, smooth skin texture, and encourage firmer-looking skin in the areas where posture and appearance meet.

Still Curious To Try Facial Exercises Out?

While the science may not show any significant results in reducing facial fat, the findings are promising in demonstrating the impact that facial exercises can have on the facial muscles and the overall appearance of the face.

If you’re curious to try them, here are some of the most popular facial exercises you can do at home.

You won’t lose facial fat; however, it will help you strengthen your facial muscles and may improve your structure and appearance.

Pair Your Practice With Smart Tools

Facial exercises are more effective when supported by tools that support circulation, ease tension, help reduce fluid retention and boost skin glow and elasticity. Explore BON CHARGE to elevate your results.

The Cheek Puff

Why?

To help tone your cheek muscles.

How?

• Purse your lips and puff out your cheeks
• Transfer the air between your cheeks as you do so
• Hold for 5 seconds
• Release and repeat

Top tip: We recommend doing your facial exercises in front of a mirror so you can see exactly how your face is moving and ensure you’re doing it correctly. This should also help you build up your muscle memory.

The Frown Preventer

Why?

To help reduce the appearance of frown lines.

How?

• With your index and middle finger, place between your eyebrows
• Then gently press down and open your fingers so they travel along your eyebrows
• Hold for 5 seconds, release and repeat

The Eye Rejuvenator

Why?

Helps with lymphatic drainage, reducing dark circles and puffiness.

How?

• Gently tap the skin under your eye
• Gradually moving the taps towards the inner corner
• Move up and above your eye, towards the outer corner

The Fish Face

Why?

Helps target the cheek and jaw muscles to help with definition.

How?

• Purse your lips
• Suck in your cheeks
• Hold this for around 30 seconds 
• Release and repeat

So, Are Facial Exercises Worth The Hype?

In short, they can be. While facial exercises may not directly reduce facial fat, they can help strengthen and tone the muscles in your face.

They work best as part of a complete wellness approach. Think daily movement, hydration, nutrition, sleep, and mental health. When combined with circulation-boosting practices and BON CHARGE™ devices that support key elements of youthful-looking skin, facial exercises can amplify your results.

There’s minimal downside and plenty of upside. And if it helps you feel more connected to your body and routine? That’s a win in itself.

References

1. Alam, M. et al. Association of Facial Exercise With the Appearance of Aging. JAMA Dermatol. 154, 365–367 (2018).
2. Zargaran, D., Zoller, F., Zargaran, A., Weyrich, T. & Mosahebi, A. Facial skin ageing: Key concepts and overview of processes. Int. J. Cosmet. Sci. 44, 414–420 (2022).
3. Zullo, A. et al. Structural and Functional Changes in the Coupling of Fascial Tissue, Skeletal Muscle, and Nerves During Aging. Front. Physiol. 11, (2020).
4. Ryan, T. The ageing of the blood supply and the lymphatic drainage of the skin. Micron 35, 161–171 (2004).
5. Exercising … Your Face - The New York Times. https://www.nytimes.com/2018/01/10/well/exercising-your-face.html?_r=0&module=inline.
6. Zareva, T. 6 science-backed facial exercises that really do make you look younger. Big Think https://bigthink.com/the-present/facial-exercises-make-you-look-younger-study-shows/ (2018).
7. Lim, H. W. Effects of Facial Exercise for Facial Muscle Strengthening and Rejuvenation: Systematic Review. J. Korean Phys. Ther. 33, 297–303 (2021).
8. MHS, K. L., MD. Can facial exercises reverse signs of aging? Harvard Health https://www.health.harvard.edu/blog/can-facial-exercises-reverse-the-signs-of-aging-2019022016042 (2019).
9. Spot reduction: why targeting weight loss to a specific area is a myth. The University of Sydney https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html.
10. Villeco, J. P. Edema: A Silent but Important Factor. J. Hand Ther. 25, 153–162 (2012).
11. Ajimsha, M. S., Al-Mudahka, N. R. & Al-Madzhar, J. A. Effectiveness of myofascial release: systematic review of randomized controlled trials. J. Bodyw. Mov. Ther. 19, 102–112 (2015).
12. Szczygieł, E. et al. Assessing the impact of certain exercises on the spatial head posture. Int. J. Occup. Med. Environ. Health 32, 43–51 (2019).
13. Kocur, P. et al. Relationship between age, BMI, head posture and superficial neck muscle stiffness and elasticity in adult women. Sci. Rep. 9, 8515 (2019).
14. Null, M., Arbor, T. C. & Agarwal, M. Anatomy, Lymphatic System. in StatPearls (StatPearls Publishing, Treasure Island (FL), 2025).