Effective exercises for facing faces at home

Effective exercises for facing faces at home

Section 1: Understanding the anatomy of the face and aging of the skin

For an effective facial tightening, it is necessary to understand the structure of the facial muscles and processes leading to skin aging. The face consists of many muscles that control facial expression, chewing and other functions. With age, these muscles, like any others in the body, lose tone and elasticity. At the same time, the production of collagen and elastin, two key proteins responsible for the elasticity and elasticity of the skin, is reduced. This leads to wrinkles, sagging of the skin and a change in the contours of the face.

• Facial muscles: The facial muscles are unique in that most of them are attached directly to the skin. This allows them to create a wide range of expressions. The most important muscles for facing faces include:
  • Frontalis (Frontalis): Is responsible for raising eyebrows and the formation of horizontal wrinkles on the forehead.
  • The circular muscle of the eye (orbicularis oculi): Surrounds the eye and controls the closure of the eyelids, the formation of “goose legs”.
  • The muscle of the prouds (Procerus): It is located between the eyebrows and is responsible for the formation of vertical wrinkles in the bridge of the nose.
  • The circular muscle of the mouth (orbicularis oris): Surrounds the mouth and controls the movement of the lips.
  • Bucket muscle (Buccinator): Located in the cheeks and is responsible for drawing cheeks and chewing.
  • Large zygomatic muscle (zygomaticus major): Is responsible for raising the corners of the mouth when a smile.
  • Small zygomatic muscle (zygomaticus minor): Located next to the large zygomatic muscle and also participates in a smile.
  • The muscle raising the upper lip and the wing of the nose (Levator Labii Superioris Alaeque NASI): Is responsible for raising the upper lip and wing of the nose.
  • The muscle lowering the lower lip (depressor labii inferioris): Is responsible for lowering the lower lip.
  • The muscle lowering the angle of the mouth (depressor angeli oris): Is responsible for lowering the corners of the mouth, creating an expression of sadness.
  • The chin muscle (mentalis): Is responsible for raising the skin of the chin and turning the lower lip.
  • Platism (Platysma): The thin muscle covering the front of the neck and participates in lowering the lower jaw and tearing the skin of the neck.
• Factors of aging: In addition to the natural loss of collagen and elastin, aging of the skin is accelerated under the influence of external factors:
  • Solar radiation (UV-rays): The main factor causing premature aging of the skin, destroying collagen and elastin.
  • Smoking: Narrows blood vessels, worsening blood supply to the skin and reducing the flow of oxygen and nutrients.
  • Lack of sleep: Violates the processes of skin restoration.
  • Inal meals: The deficiency of vitamins and minerals negatively affects the condition of the skin.
  • Stress: Increases the level of cortisol, hormone, which can destroy collagen.
  • Gravity: Constantly pulls the skin down, contributing to sagging.
  • Repeating facial expressions: Over time, they lead to wrinkles.

Section 2: Advantages of Face exercises

Facial exercises, often called “facebilding” or “face gymnastics”, are aimed at strengthening and toning the facial muscles. Regular exercises can bring a number of advantages:

• Improving muscle tone: Strengthening the facial muscles can give the face a more fit and young look.
• Increase in blood circulation: Exercises stimulate blood flow to the skin, improving cell nutrition and contributing to the production of collagen and elastin.
• Reducing wrinkles: Strengthening of muscles can smooth out small wrinkles and prevent the formation of new ones.
• Improving the contours of the face: Exercises can help emphasize the cheekbones, tighten the oval of the face and reduce the second chin.
• Reducing swelling: Exercises stimulate lymphatic drainage, reducing swelling of the face.
• Face color improvement: An increase in blood circulation gives the skin a healthy and radiant appearance.
• Stress removal: Some exercises help to relax the muscles of the face, removing tension and stress.
• Non -invasiveness and accessibility: Facial exercises can be performed at home, without the need for expensive procedures.

Section 3: General recommendations for the performance of face exercises

To get the maximum benefit from facial exercises, it is important to observe several simple recommendations:

• Regularity: Exercises should be performed regularly, preferably daily or every other day.
• Correct technique: It is important to perform exercises correctly in order to avoid injuries and get the maximum effect. Start with a small number of repetitions and gradually increase them.
• Pure hands and face: Before performing the exercises, wash your arms thoroughly and cleanse your face.
• Mirror: Use the mirror to control the correctness of the exercise.
• Relaxation: Focus on the muscles that you train and try to relax the rest of the face muscles.
• Breath: Breathe smoothly and deeply while performing exercises.
• Moderation: Do not overdo it with exercises to avoid muscle strain.
• Combination with skin care: Facial exercises are most effective in combination with proper skin care, including cleansing, moisturizing and protection from the sun.
• Photo “before” and “after”: Take photos of your face before you start performing exercises and after a few months to evaluate the results.
• Individual approach: Choose exercises that are right for you, given your individual characteristics and problem areas.
• Consultation with a specialist: If you have any skin diseases or other health problems, consult a doctor or a cosmetologist before starting the exercises for the face.

Section 4: Exercises for the forehead

Exercises for the forehead are aimed at strengthening the frontal muscle and reducing horizontal wrinkles.

• Eyebrow raising:
  1. Place the index fingers on the eyebrows, pressing down.
  2. Try to raise your eyebrows up, overcoming the resistance of the fingers.
  3. Hold this position for 5-10 seconds.
  4. Repeat 10-15 times.
• Smoothing wrinkles on the forehead:
  1. Place your palms on your forehead so that your fingertips are in contact in the center of the forehead.
  2. Smooth the forehead from the center to the temples, pressing on the skin.
  3. Repeat 15-20 times.
• “Surprised Face”:
  1. Open your eyes wide, as if you are surprised.
  2. At the same time, try not to wrinkle your forehead.
  3. Hold this position for 5-10 seconds.
  4. Repeat 10-15 times.
• “Fridge blocking”:
  1. Attach your fingers to the forehead to fix the skin and prevent the formation of wrinkles.
  2. Try to frown, overcoming the resistance of the fingers.
  3. Hold this position for 5-10 seconds.
  4. Repeat 10-15 times.

Section 5: Eye exercises

Eye exercises are aimed at strengthening the circular muscle of the eye and reducing the “goose legs”.

• “Square”:
  1. Clug your eyes strongly for 5-10 seconds.
  2. Then open your eyes wide.
  3. Repeat 10-15 times.
• “Mororia”:
  1. Flint quickly for 30 seconds.
  2. Close your eyes and rest for 10 seconds.
  3. Repeat 3-5 times.
• “Diagonal”:
  1. Look up to the right, then down left.
  2. Repeat 10-15 times.
  3. Then look up left, then down to the right.
  4. Repeat 10-15 times.
• “Massage of the temples”:
  1. In circular motions, massage the whiskey with your fingertips for 1-2 minutes.
• “Eye corners”:
  1. Place the index fingers on the outer corners of the eyes.
  2. Pull the skin slightly towards the temples.
  3. Squint your eyes, overcoming the resistance of the fingers.
  4. Hold this position for 5-10 seconds.
  5. Repeat 10-15 times.

Section 6: Exercises for cheeks

Exercises for the cheeks are aimed at strengthening the buccal muscles and improving the contours of the face.

• “Fish”:
  1. Pull your cheeks inside, as if you are portraying a fish.
  2. Hold this position for 10-15 seconds.
  3. Repeat 10-15 times.
• “Balloon”:
  1. Inigo your cheeks with air.
  2. Roll air from one cheek to another.
  3. Repeat 10-15 times.
• “Smile with resistance”:
  1. Smile wide, but do not strain your muscles.
  2. Place your fingers on the corners of the mouth, slightly pressing down.
  3. Keep a smile, overcoming your fingers resistance.
  4. Hold this position for 5-10 seconds.
  5. Repeat 10-15 times.
• “Rise of cheeks”:
  1. Smile broadly, raising your cheeks up.
  2. At the same time, try not to wrinkle your eyes.
  3. Hold this position for 5-10 seconds.
  4. Repeat 10-15 times.
• “Kiss of Heaven”:
  1. Pull your lips forward, as if you are going to kiss the sky.
  2. Raise your head up.
  3. Hold this position for 5-10 seconds.
  4. Repeat 10-15 times.

Section 7: Exercises for the mouth and lips

Exercises for the mouth and lips are aimed at strengthening the circular muscles of the mouth, reducing wrinkles around the mouth and improving the shape of the lips.

• “Oval of the mouth”:
  1. Exhaust the lips in the shape of an oval.
  2. Hold this position for 5-10 seconds.
  3. Repeat 10-15 times.
• “Whistling”:
  1. Make a whistle, but do not make sound.
  2. Hold this position for 5-10 seconds.
  3. Repeat 10-15 times.
• “The letter” o “”:
  1. Open the mouth wide, pronouncing the sound “o”.
  2. Hold this position for 5-10 seconds.
  3. Repeat 10-15 times.
• “Letter” y “”:
  1. Pull your lips forward, pronouncing the sound “y”.
  2. Hold this position for 5-10 seconds.
  3. Repeat 10-15 times.
• “Kiss”:
  1. Squeeze your lips strongly, as if you are going to kiss.
  2. Hold this position for 5-10 seconds.
  3. Repeat 10-15 times.
• “Rotation language”:
  1. Close your mouth and draw your tongue on the inside of your lips in a circle.
  2. Repeat 10-15 times in one direction.
  3. Then repeat 10-15 times the other side.

Section 8: Exercises for the chin and neck

Exercises for the chin and neck are aimed at strengthening platism and other neck muscles, reducing the second chin and tightening of the oval of the face.

• “Kiss ceiling”:
  1. Throw your head back and stretch your lips forward, as if you are going to kiss the ceiling.
  2. Hold this position for 5-10 seconds.
  3. Repeat 10-15 times.
• “Putry of the lower jaw”:
  1. Put the lower jaw forward.
  2. Hold this position for 5-10 seconds.
  3. Repeat 10-15 times.
• “Resistance with a fist”:
  1. Place your fist under the chin.
  2. Try to open your mouth, overcoming your fist resistance.
  3. Hold this position for 5-10 seconds.
  4. Repeat 10-15 times.
• “Turns of the head”:
  1. Slowly turn your head from side to side.
  2. Repeat 10-15 times in each direction.
• “Tilts of the head”:
  1. Tilt your head to your shoulder, trying to reach your shoulder with your ear.
  2. Repeat 10-15 times in each direction.
• “Letter” and “”:
  1. Say the sound “and”, strongly straining the muscles of the neck.
  2. Hold this position for 5-10 seconds.
  3. Repeat 10-15 times.
• “The letter” x “”:
  1. Say the sound “x”, strongly straining the muscles of the neck.
  2. Hold this position for 5-10 seconds.
  3. Repeat 10-15 times.
• “The lifting of the head in a lying position”:
  1. Lie on your back.
  2. Raise your head, trying to touch your chest chin.
  3. Hold this position for 5-10 seconds.
  4. Repeat 10-15 times.

Section 9: Additional methods of facelift at home

In addition to the exercises for the face, there are other methods that can help tighten the skin of the face at home:

• Facial massage: Facial massage improves blood circulation, stimulates the production of collagen and elastin, reduces swelling and promotes muscle relaxation.
  • Lymphodrenazhny massage: Helps to remove excess fluid from tissues, reducing swelling of the face.
  • Modeling massage: Aimed at strengthening the muscles of the face and improving the contours.
  • Vacuum massage: Uses special banks to create a vacuum that stimulates blood circulation and lymphatic drainage. (It is not recommended to carry out independently without consulting with a specialist)
• Facial masks: Facial masks can moisturize, nourish, tighten and bleach the skin.
  • Clay -based masks: Clean the skin, narrow the pores and tighten the oval of the face.
  • Collagen -based masks: Moisturize and tighten the skin, smooth small wrinkles.
  • Hyaluronic acid -based masks: Moisturize the skin and increase its elasticity.
  • Vitamin C -based masks: Four the skin, stimulate the production of collagen and protect against free radicals.
• Self -massage with the help of rollers and guasha: Rollers and Guasha are facilities for facial massage that help improve blood circulation, lymphatic drainage and skin tone.
• Proper nutrition: Proper nutrition, rich in vitamins, minerals and antioxidants, is necessary for the health of the skin.
  • Vitamin C: Stimulates the production of collagen. (Citrus fruits, berries, pepper)
  • Vitamin E: Protects the skin from free radicals. (Nuts, seeds, vegetable oils)
  • Omega-3 fatty acids: Moisturize the skin and reduce inflammation. (Fish, linen seed, walnuts)
  • Collagen: Supports the elasticity and elasticity of the skin. (Bone broth, gelatin)
• Sufficient amount of water: Water is necessary to moisturize the skin and maintain its elasticity.
• Healthy sleep: During sleep, the skin is restored and updated.
• Sun protection: The use of sunscreen is necessary to protect the skin from the harmful effects of UV rays.
• Refusal of bad habits: Smoking and alcohol abuse negatively affect the condition of the skin.
• Using cosmetics with anti -aging effect: The regular use of cosmetics with anti -aging components, such as retinol, peptides and antioxidants, can help slow down the processes of skin aging.

Section 10: precautions and contraindications

Before starting the performance of exercises for the face, it is necessary to familiarize yourself with the precautions and contraindications:

• Acute inflammatory skin diseases: During the period of exacerbation of inflammatory skin diseases, such as acne, eczema and dermatitis, face exercises should be postponed.
• Infectious skin diseases: In the presence of infectious diseases of the skin, such as herpes and fungal infections, the face exercises are contraindicated.
• Skin damage: In the presence of wounds, abrasions and other damage to the skin of the face exercise should be postponed until healing.
• Vascular facial diseases: In the presence of rosacea and rosacea, the face exercises should be performed with caution and only after consulting a doctor.
• Recent cosmetic procedures: After conducting injection and hardware cosmetic procedures, such as Botox, fillers and laser grinding, face exercises should be postponed for the recovery period.
• Pregnancy and breastfeeding: During pregnancy and breastfeeding before starting the face exercises, you need to consult a doctor.
• Individual intolerance: When any unpleasant sensations appear during the performance of exercises for the face, such as pain, burning or redness of the skin, you should stop performing them.
• Facial nerve neuritis: With face neuthy, facial exercises can be useful to restore muscle function, but they should be performed only under the supervision of a doctor.
• Oncological diseases: For oncological diseases before starting the exercises for the face, you need to consult a doctor.

Section 11: Drawing up an individual face exercise program

To achieve the best results, it is important to draw up an individual program of the exercises for the face, taking into account your individual characteristics and problem areas.

• Determine your problem areas: Carefully study your face in the mirror and determine which areas require the most attention. It can be wrinkles on the forehead, “goose legs”, sagging cheeks, the second chin, etc.
• Choose exercises aimed at solving your problems: Choose exercises that are aimed at strengthening muscles in your problem areas.
• Start with a small number of repetitions: Start with 5-10 repetitions of each exercise and gradually increase them to 15-20.
• Perform exercises regularly: Exercises should be performed regularly, preferably daily or every other day.
• Follow your feelings: During the exercises, follow your sensations and avoid muscle overstrain.
• The Vedas Diary: Write down the exercises that you perform, the number of repetitions and your sensations. This will help you track progress and adjust the program.
• Take photos “before” and “after”: Take photos of your face before you start performing exercises and after a few months to evaluate the results.
• Do not be afraid to experiment: Try different exercises and find those that you like more and which bring the best results.
• Combine exercises with other methods of facelift: Facial exercises are most effective in combination with proper skin care, face massage and a healthy lifestyle.
• Be patient: The results of the exercises for the face will not appear instantly. Time and regularity are needed to see noticeable changes.

Section 12: Frequently asked questions (FAQ)

• How soon you can see the results from the exercises for the face?
  • The first results can be seen after 2-3 weeks of regular training. More noticeable changes will appear in a few months.
• Do I need to use any special tools to perform facial exercises?
  • No, any special tools are not required to perform exercises for the face. Clean hands and face.
• Is it possible to perform exercises for the face in the presence of Botox or fillers?
  • After injections of Botox or fillers, the face exercises should be postponed for the recovery period. In the future, before starting the exercises for the face, you need to consult a doctor.
• Can the exercises be harmful to the skin?
  • With the correct execution of the exercise for the face, they do not harm the skin. It is important to observe the right technique and not overdo it with exercises.
• What are the most effective exercises for the face?
  • The most effective exercises are those that are aimed at strengthening muscles in your problem areas. It is important to make an individual exercise program, taking into account your characteristics.
• How often do you need to perform facial exercises?
  • Exercises should be performed regularly, preferably daily or every other day.
• Is it possible to perform facial exercises at any age?
  • Yes, the face exercises can be performed at any age.
• Do facial exercises help get rid of wrinkles?
  • Facial exercises can help reduce small wrinkles and prevent the formation of new ones.
• Is it possible to perform facial exercises during pregnancy?
  • During pregnancy, before starting the exercises for the face, you need to consult a doctor.
• What to do if pain occurs during the exercises for the face?
  • If pain occurs during the exercises for the face, they should stop performing them.

Section 13: Motivation and maintenance of regularity

Maintaining motivation and regularity – key success factors in achieving the desired results using facial exercises. Here are some tips that will help you:

• Set realistic goals: Do not expect instant results. Facial exercises take time and patience. Set realistic goals, for example, reducing wrinkles on the forehead after 3 months of regular training.
• Turn on your facial exercises in your daily routine: Find the time to perform facial exercises every day. It can be in the morning after waking up, in the evening before bedtime or while watching the TV.
• Do your face exercises pleasant: Choose the exercises that you like and which you do with pleasure.
• Engage with a friend or family member: Support and the company can help you maintain motivation and regularity.
• Track your progress: Keep a training diary, take “before” and “after” photos to see your results and maintain motivation.
• Reward yourself for achieving goals: When you achieve your goal, reward yourself with something pleasant, for example, by buying a new cosmetic product or visiting a spa.
• Do not be discouraged if you missed the training: Do not blame yourself for the missed training. Just return to your routine as soon as possible.
• Look for inspiration: Read the articles, watch a video about the exercises for the face to receive inspiration and learn new techniques.
• Remember the advantages: Remember the advantages of face exercises, such as improving muscle tone, increasing blood circulation, a decrease in wrinkles and improving the contours of the face.
• Listen to your body: Do not overdo it with exercises and take breaks when necessary.

Section 14: Scientific research and evidence of effectiveness

Although the facial exercises are a popular method of facing faces at home, it is important to understand that scientific evidence of their effectiveness is limited. However, some studies show that the face exercises can have a positive effect on the condition of the skin and muscles of the face.

• Study of Noreuaster University (2018): This study showed that regular face exercises can strengthen the muscles of the face and make the face more fit and young. Research participants performed facial exercises within 30 minutes a day for 8 weeks.
• Other research: Some studies show that face exercises can improve blood circulation in the skin, stimulate collagen production and reduce wrinkles.

It is important to note that most studies of exercises for the face have a small number of participants and require further research using more stringent methodologies.

Section 15: Final recommendations

Facial exercises are an affordable and non -invasive way to tighten the skin of the face at home. Although scientific evidence of their effectiveness is limited, many people note positive results from regular training. It is important to remember the need for regularity, correct implementation technique and an individual approach. The combination of facial exercises with proper skin care, a healthy lifestyle and a positive mood can help you achieve the desired results and preserve youth and beauty for many years. Do not forget to consult a doctor or a cosmetologist before starting the face exercises, especially if you have any skin diseases or other health problems.