Issues discussed in the material:
- Do you need to pump up your facial muscles?
- What exercises will help tighten the oval of the face?
- How to do exercises without causing harm
- What mistakes do most beginners make?
- What myths about facial gymnastics should you not trust?
Naturalness and naturalness are the real trends of our time. Silicone, Botox and other “artificial” beauty procedures are being replaced by gentle, but no less effective ways to prolong beauty and youth. That is why natural rejuvenation methods are now popular: various massage techniques, the use of natural and organic cosmetics, and tightening facial exercises. We will dwell on the last technique in more detail, since there are many conflicting opinions and myths about face fitness.
Why train your facial muscles?
Most people are mistaken in thinking that aging is a consequence of aging and sagging skin. However, this is not quite true. Ptosis is an external manifestation, the result of physiological processes occurring in the body. Fortunately, you can stop these changes on your own, including with the help of tightening exercises for the face.
It is also quite common, but erroneous, to believe that beauty is impossible without cosmetology. That is, in order to remain young and attractive, you need to periodically visit a cosmetologist, give injections, introduce various serums and preparations. It seems that this is indeed the case. But in practice things are a little different. If you regularly take injections for at least 5 years, your face will age much faster.
For example, Botox injections are perceived by the body as a foreign body. That is why all physiological processes in areas with botulinum toxin proceed differently: the trophism of blood vessels that deliver blood, nutrients and oxygen to the tissues is disrupted. As a result, the skin becomes rough and the complexion deteriorates. Muscles also weaken, tissue fibrosis occurs, which leads to sagging skin. It turns out that injections do not help prolong the youth of the face. And if you come to the cosmetologist once, you will get a subscription service. And over time, the cosmetologist’s chair will be replaced by a plastic surgeon’s table.
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That is why many girls have become interested in natural ways to prolong youth. The first and most obvious method is gymnastics, tightening the facial muscles. It was developed by German plastic surgeon Reinhold Benz more than 60 years ago. This technique remains relevant to this day. Face fitness is becoming a topic of discussion in many magazines and TV shows. And, of course, this direction is overgrown with numerous myths and diverse opinions. Some believe that pull-up exercises work wonders, others argue that they are useless or even dangerous.
It is worth saying that Facebook building can really cause harm. And if you plan to pump up your facial muscles as well as your body muscles, be prepared for unpleasant consequences. The thing is that the structure of skeletal and facial muscles is significantly different. The former are fixed between the bones, while the latter are attached to the bone at one end, and woven into the other end either into the skin or into neighboring muscles.
Unlike skeletal muscles, the muscles of the face are closely interconnected. Some of them are in hypotonicity, while others, on the contrary, are hypertonic. And when performing tightening exercises for the face, not only weakened, but also spasmodic muscles can be involved in the process. This causes tense muscles to tighten even more, creating an imbalance in the muscular system.
Muscle spasms prevent normal blood circulation, causing the skin to not receive enough nutrition. Lymph flow is also disrupted, making it difficult to remove waste and toxins. Hypertonic muscles contract even more intensely, and the skin in this area begins to sag. Also, spasmed muscles contribute to the deformation of the facial bones, which already decrease over the years due to the leaching of calcium from the body. All this together leads to the formation of edema, ptosis and wrinkles.
Of course, in this situation you can use the services of a plastic surgeon or cosmetologist. However, these measures will only bring a temporary effect. To preserve facial beauty for a long time, it is necessary to fight the cause, not the effect. It is muscle hypertonicity that leads to wrinkles and sagging. First of all, you need to relax the spasming muscles, and not pump the weakened ones. Therefore, it is necessary to combine facial tightening exercises with massages. Then the rejuvenating effect will not keep you waiting.
And, of course, do not forget about the restrictions. The technique is contraindicated in case of neuritis of the facial nerve, during an exacerbation of acne or rosacea, during colds, as well as in the presence of oncology. Those who have recently had filler or Botox injections, or have had plastic surgery or facial injuries should refrain from doing face lifting exercises.
Pull-up gymnastics for the face
Correct and regular performance of gymnastics that tightens the facial muscles helps to relax and normalize the tone of the facial muscles. At the same time, the balance of the muscular system is restored, blood circulation and lymph outflow are increased. As a result, the skin becomes full and evenly distributed over the muscles.
Before starting classes, it is worth remembering that everything in our body is interconnected. A spasm of one muscle invariably affects the condition of others. That is why work with the face must begin with correction of posture and the upper parts of the spine. No less useful are various massages that stimulate lymph flow. Only an integrated approach to tightening gymnastics will improve the condition of the face and neck at home.
The given gymnastics is not the only technique, because there are many techniques.
In any case, it is necessary to perform the exercises correctly.
1. Head massage.
Using gentle pressure and touching your scalp with your fingertips, massage it from the hairline to the back of your head. Repeat the massage several times. Next, you need to gently pull your hair. This stimulates blood circulation, helps relax the head muscles, which has a beneficial effect on the condition of facial muscles. Additionally, you can massage the highest part of the head, located between the crown and the back of the head. It is also called the coronal point.
2. Circular movements of the tongue.
Close your lips and place the tip of your tongue on the oral mucosa. Make circular movements with your tongue, massaging your lips and cheeks from the inside. 10 movements in each direction are enough.
3. Tension of the face from the center to the back of the head.
Over the years, the skin tightens and sinks towards the center, so it is necessary to return the tissue to its original place. Moreover, it is important not only to perform a tightening exercise in gymnastics, but also to imagine how your appearance improves.
Place your index fingers in the depression behind your earlobes and make light pulsating movements towards the coronal point. Next, move your index and middle fingers into the hole above the upper edge of your ear and continue pulsing. It is necessary to make from 60 to 100 movements.
4. Relaxation of the muscles of the lower part of the face.
Place the heels of your palms on the bottom of your cheekbone. The fingers should be closed and positioned so that the little finger touches the outer edge of the eye, the middle finger is in the temple area, and the thumbs are at the earlobe. It is necessary to make 30 light, neat movements, moving from the center to the periphery.
You can create additional resistance by slightly pulling your lips forward. Repeat the pulsations in this position. Next, you need to slightly raise your palms so that your fingertips are higher and continue the pulsating movements.
5. Elimination of spasm from the nasolabial area and center of the face.
When performing tightening exercises, it is important to work the muscles, and not just the skin. Start with the lower masseter muscles, gradually moving to the cheeks and the central part of the masseter muscles. Next, you need to work the upper part of the masticatory muscles in the cheekbones and under the eyes.
Grab a small area of skin with your fingers and form a vertical fold. Move it from the center to the periphery, slightly stretching the muscles. Additional resistance can be created by pulling your lips forward.
6. Exercise to tighten the face and temporal area.
Place the base of your palms in the depression of the temporal region near the outer part of the eyebrow. Spread your fingers as far apart as possible, clasping your head with them. Press and stretch the muscle towards the back of your head. Hold at the top point for 30 seconds, then relax and continue the exercise.
Pull-up exercises for the central and lower parts of the face are performed in the same way, with the palms moving to the center and bottom of the face, respectively. This exercise lifts the outer area of the eyebrows, improves the shape of the eyes, and prevents drooping eyelids and the appearance of crow's feet.
7. Relaxing the forehead and raising the frontalis muscle.
Place one palm on your forehead, place the other on the back of your head. For 30-60 seconds, direct the vibration from one hand to the other. Next, move them towards each other and connect at the coronal point.
After this, place your elbows on the table and place the base of your palms on your forehead. The fingertips are located in the scalp. Make gentle pulsating movements from the base of your palm to your fingertips. To achieve the tightening effect of gymnastics, three repetitions on each side are enough. After this, move upward, stretching and lifting the forehead muscle.
8. Double chin removal.
Place your elbows on the table so that the base of your palms is under your chin. Turn your head in different directions. Repeat 10 times.
9. Relieving spasm of the mental muscle.
Grab the tip of your chin so that your thumbs are under it and your index fingers are under your lower lip. Apply pressure to this area, gently stretching the muscles. To enhance the tightening effect of gymnastics, slightly raise your head. This will create additional resistance. Next, place your index fingers under your nose and place your thumbs on the jaw arch. Use your thumbs to stretch the muscles along your jaw.
10. Raising the corners of the lips.
Place your index fingers at the corners of your mouth. Place the larger ones on the jaw arch, at the attachment point of the depressor anguli oris muscle. Bring your fingers closer to each other, lightly pressing on the muscle. Repeat the exercise on each side in turn.
11. Relaxation of the masticatory muscles.
One of the reasons for the formation of “bulldog cheeks” or jowls is the hypertonicity of the masticatory muscle located in the lower jaw. Tightening exercises will help prevent facial sagging. Before starting this exercise, apply oil or rich cream to your skin.
Using the fingers of one hand, fix the triangular muscle of the mouth. Place the index finger of the other hand in the center of the chin, place the thumb in the corner of the jaw under the earlobe. While pressing, move your index finger smoothly along the jaw, gently stroking the muscle. Repeat the exercise on the other half.
12. Massage of the lower face.
Make the most dissatisfied face possible so that the corners of your mouth go down and the muscles between your lips and chin tense. We massage this area in a circular motion for 30 seconds, after which we relax. Using this technique, you can relieve spasm from the lower part of the face. However, after the first massage sessions, the treated area may hurt, do not be afraid of this.
13. “Scream” exercise, which tightens and preserves the youth of the face.
Perhaps this is one of the most enjoyable gymnastics exercises, because to perform it you do not need to sit with a straight back. You can do it immediately after waking up, without leaving the warm and cozy bed. However, the exercise effectively copes with hypertonicity of the masticatory muscles and prevents age-related upward lifting of the jaw. Thanks to this, the balance of facial muscles is restored, age-related changes in the eyes are smoothed out, and the volume and elasticity of the cheeks is restored.
Variations of this tightening exercise vary depending on the type of facial aging. For the first type, which develops “bulldog” cheeks with age, gymnastics must be performed as follows. Lower your lower jaw as much as possible and extend your lips forward, as if pronouncing the letter “O”. Due to the spasm, pain may occur in the area of the junction of the upper and lower jaw. Place your palms in this area and, using light pressure, massage it. Start from the edge at the outer corner of the eye, gradually going down vertically. Repeat several times. Do the exercise with your eyes wide open.
With the second type of aging, it is necessary to perform this exercise a little differently to achieve a tightening effect. This type of aging is accompanied by a lifting of the chin. Place the heels of your palms on your chin so that your fingertips touch the outer edge of your eye. Try to press your hands tightly against your lower jaw. Gently pull it forward and upward, increasing the existing deformity. Hold for 30 seconds. After this, smoothly relax your lower jaw and press it as hard as possible, holding in this position for 5–10 seconds.
There is another version of this exercise from tightening gymnastics for the face. It is suitable for all types of aging. The exercise is performed with your mouth closed. Place your palms on your cheeks in the direction from the corner of the jaw to the inner corner of the eye, gently touching the masseter muscle. Try to apply it gently and not press too hard on your face. Do this for a few minutes.
Exercises with your own weight and on a fitball:
Swing your leg while lying on your side
The exercise uses the muscles of the thighs and buttocks and abdominal muscles; leg lifting can be done in three projections, using all the muscles of the thigh.
- Lie on your side, place your arm under your head, bent at the elbow, the other arm bent at the elbow rests on the floor.
- The leg is in a straight position, the lifts must be performed at an average pace.
Swing your leg back and up
This exercise works the muscles of the thighs, buttocks and hamstrings.
- Get on all fours, bend your elbows at 90 degrees to your body, knees also at 90 degrees, back straight.
- Raise your leg up in a bent position, while you should be pushing your heel up into the ceiling.
This exercise can be supplemented with leg weights, however, it is worth considering that their use is contraindicated for girls with venous diseases.
Raising the pelvis from a lying position, legs bent
Working on the buttocks, hamstrings, and abdominal muscles.
- Lie on your back, spread your arms straight to the sides perpendicular to the body.
- Legs are bent at the knees and spaced shoulder-width apart.
- Raise the pelvis so that a straight line is formed from the shoulders to the knees.
To complicate the exercise, you can bring your knees together when raising your body - this puts more stress on the buttocks and engages the hips.
Buttock raise - feet on fitball
This exercise engages the muscles of the buttocks, hamstrings, abdominal muscles, and calves.
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- Lie on the floor, place your feet on a fitball so that your knees and pelvis form an acute angle.
- We lift the pelvis up, while holding the ball with our feet, the body should form a straight line from the shoulders to the knees.
- We pause for a second and return to the original position.
Abdominal pumping, legs bent at the knees, lying on a fitball
- We lie down on the floor, hands behind the head, legs bent at the knees at an angle of 90 degrees, heels lie on the fitball slightly apart.
- Raise the body up as you exhale, hold for two seconds - exhale, lower the body to the floor.
Press sitting on a fitball
Abdominal muscles and abs work.
- We sit on the fitball on the edge, legs bent at the knees 90 degrees, shoulder-width apart, resting on the floor.
- Place your hands behind your head and lower your body onto the ball. We lift the body while inhaling, lower the body while exhaling, and maintain balance.
Side Lunges with Leg Raise
The muscles of the buttocks and thighs, as well as the quadriceps, are involved.
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