PRESS HERE!

face
Workouts
˜ for beginners ˜
 PRESS HERE!
Face
workouts
˜ for beginners ˜
PRESSURE TECHNIQUES TO TONE AND DEFINE NATURALLY

N a d i ra v P e rs a u d
© 2020 Quarto Publishing Group USA Inc.

First Published in 2020 by Fair Winds Press, an imprint of

The Quarto Group. 100 Cummings Center, Suite 265-D,
Beverly, MA 01915, USA. T (978) 282-9590 F (978) 283-2742 Welcome  6
All rights reserved. No part of this book may be reproduced
in any form without written permission of the copyright
Introduction8
owners. All images in this book have been reproduced with
the knowledge and prior consent of the artists concerned, About This Book 10
and no responsibility is accepted by producer, publisher, or
printer for any infringement of copyright or otherwise,
arising from the contents of this publication. Every effort

Chapter 1
has been made to ensure that credits accurately comply
with information supplied. We apologize for any
inaccuracies that may have occurred and will resolve
inaccurate or missing information in a subsequent reprinting
of the book.

Fair Winds Press titles are also available at discount for

GET READY  12
retail, wholesale, promotional, and bulk purchase. For
details, contact the Special Sales Manager by email at Preparing for the Workouts  14
[email protected] or by mail at The Quarto Group,
Attn: Special Sales Manager, 100 Cummings Center, Preparatory Exercises  16
Suite 265-D, Beverly, MA 01915, USA.

23 22 21 20 24 1 2 3 4 5

Chapter 2
ISBN: 978-1-59233-942-6
eISBN: 978-1-63159-856-2

Digital edition published in 2020

QUAR.327858

Conceived, edited, and designed by

WARM UP AND WAKE UP  20
Quarto Publishing plc. 6 Blundell Street,
London N7 9BH

Editor: Claire Waite Brown

Senior art editor: Emma Clayton
Designer: Joanna Bettles
Chapter 3
Illustrator: Kuo Kang Chen
Publisher: Samantha Warrington

Printed in Singapore.
FUNDAMENTAL FACE WORKOUT  36
The information in this book is for educational purposes only.
It is not intended to replace the advice of a physician or
medical practitioner. See your health-care provider before
beginning a new health program.
 CONTENTS

Chapter 4 Chapter 8
MOUTH IN MOTION  56 SKIN ILLUMINATION WORKOUT 104
Chapter 5 Chapter 9
SCULPTED CHEEKS  68 EXPRESS WORKOUTS  120
Speedy Glow and Lift  122
Chapter 6 Speedy De-stress 124

FOREHEAD FOCUS  80 Index  126

Acknowledgments  128
Chapter 7
OPTIC VERVE  92
 6
Face Workouts for Beginners

WELCOME
SINCE CHILDHOOD MY PARENTS HAVE INSTILLED IN ME
THE IDEA THAT EVERYONE HAS THE POWER TO HEAL
THEMSELVES WITH NATURAL REMEDIES AND BY TENDING
TO OUR BODIES. THIS IS ALSO TRUE WHEN IT COMES TO
GENERAL WELL-BEING AND PHYSICAL APPEARANCE,
WHICH CAN BENEFIT IN PRACTICAL WAYS FROM
FACIAL EXERCISE.
This self-help process is now a big part of my personal
and professional life, and I am wholeheartedly of the
opinion that quick fixes aren’t the solution. Instead,
I know that regular and consistent beauty routines
embedded into everyday life can pave the way to
optimum results, namely toned, defined, and
well-rested skin.

After more than twenty years as a makeup artist it is this

holistic approach to beauty that I continue to offer to my
clients, from everyday women and men to celebrities.
While I have built my portfolio of work in television,
advertising, fashion, and beauty, I also share my
knowledge with international beauty companies as
a brand consultant, as well as contributing to top
glossy and industry editorials in print and online.
 7
Welcom e

My outlook is about enhancing natural beauty at the same

time as concentrating on lifestyle, to strike a balance
between looking and feeling good. Alongside this
philosophy I continue to celebrate each and every face I
work with by actively sharing step-by-step routines. I am
now very happy to be able to share these exercises with
you, and hope that you will benefit in multiple ways from
my effective and efficient skincare advice based on
practice and routine.

This book features a collection of workouts comprised of a

number of facial exercises that will glean the best results if
they are carried out regularly and in the order detailed.
Within each workout different techniques are used—such
as massage and sweeping the skin to pressing and holding
on various points of the face—in order to release tension,
promote blood f low, and disperse f luid: crucial elements
for toning and improving face structure and quality.

“ It’s beauty that captures your

attention; personality which

”
captures your heart.
 8
Face Workouts for Beginners

The workouts themselves can be performed in any order,

although given the nature of the workout called Warm Up
and Wake Up (see pages 22–35), this one is best performed
first thing in the morning as an awakening routine.

While it is recommended that you complete the exercises

within a workout in the order given, you are not expected
to complete all of the workouts in a single session
(although you are welcome to if you wish). If you want
to target a specific area, simply choose the workout
that correlates. Remember that problem areas will
benefit best from being exercised regularly, with daily
being the ideal scenario.
 9
Welcom e

I have also put together two express workouts (see pages

122–125), for those time-poor yet crucial moments when
you want to pep-up glow or de-stress. These workouts are
standalone, but equally can be performed along with the
other workouts.

Once you become familiar with the workouts you will no

doubt hit upon your favorite combination, and find you
can fit them into your everyday routine more easily and
consistently. You will soon see the benefits of your new
exercise regime.

Nadira V Persaud

disclaimer
It is the sole responsibility of the individual to decide whether these
exercises are suitable for them. If you have any medical issues past, present,
or ongoing please consult your doctor or physician, especially if you are in
a post-recovery period.

Extreme pressure must not be applied to the temples or in and around

the eye area.
 10
Face Workouts for Beginners

ABOUT THIS BOOK

This book guides the reader through a simple step-by-step process
for each exercise within each workout. Invest time in these workouts
and you will reap the rewards.

1
Get Ready
16 17
Face Workouts for Beginners get ready

PREPARATORY EXERCISES
pages 12-19
Refer to the introduction text for each workout to find which
preparatory exercise you should perform before you begin
the routine.

Deep Breaths Deep Breaths with Scent

In this chapter you will Benefits
Can help reduce stress
Deep breaths center the mind and body toward
a relaxing state before exercises are performed.
Benefits
Inhaling the scent
before breathing can
This variation on the Deep Breaths exercise includes the added
benefit of inhaling a scented facial oil or face cream.

learn how to plan for your and assist the function help to relax the body
and effectiveness of and ease the mind.
the lymph system.

facial workout sessions REPEAT

by considering your
REPEAT 5 times
5 times

NOTES

environment, your mindset

NOTES Apply facial oil or
Make sure each breath face cream only once.
inhaled and exhaled is Make sure each breath
long and drawn out. If inhaled and exhaled is
dizziness occurs, rest long and drawn out. If

and breathing techniques, before proceeding.

Place both hands, palms down, over the stomach. Inhale

dizziness occurs, rest
before proceeding.

Apply a little scented facial oil or face cream to the palms

and any equipment that

through the nose while breathing into the stomach, of the hands and press together. Place both hands (palms
which should push against the hands. Exhale through down) over the face to inhale the scent. Clear the mind
pursed lips and allow the stomach to go f lat. and breathe through pursed lips (see opposite).

might be required.
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Preparatory Exercises
These exercises can be performed before
you begin your chosen workout.
 11
About This Book

21
Introduction Steps
The Workouts The introduction to each exercise
provides vital insight into what
Illustrations and detailed
text make the exercise
happens during the process. easy to replicate.
pages 20-119
These workouts are designed 62
Face Workouts for Beginners
63
Mouth in Motion

to target particular areas of

MOUTH ACTI VATOR LIP P USHING
the face—such as the eyes, This intense workout to the lips and mouth area efficiently energizes, Concentrating on the small features, such as the lips, can profoundly
while strengthening the framework of the lower part of the face. tone the area all around them.

mouth area, and skin.

Follow the f low of exercises, 1 Benefits
Targets and prevents
1
Benefits
which are best performed in
a downturned mouth
Purse the lips
Tones and defines and sagging. Increased Push the tongue
firmly together
around the lips, mobility. below the lower
with the index
mouth, and cheeks. lip and sweep
finger placed
along from one

the order given.

between them.
side to the other.
Use the lips to
Hold for ten
move the finger
seconds at the
forward and
backward.
REPEAT lip edge.
4 times
REPEAT
Twice
TIME
Up to 1 minute
TIME
Up to 30 seconds 2 2
ENVIRONMENT
None
ENVIRONMENT
Standing or seated
EQUIPMENT Sweep the tongue
Standing or seated back to the other
EQUIPMENT
The information given in these panels is None
Continue for up
to fifteen seconds.
NOTES
side and hold for
ten seconds at that
lip edge.

intended to provide the best-case scenario. It Do not perform this

exercise if you have had
recent dental work.

is important to work within your means and

with what you have. So, if you have less time
available, you can still do the exercise, but 327858_INT_056-067_MouthMotion_UKUS.indd 62 29/07/2019 12:01 327858_INT_056-067_MouthMotion_UKUS.indd 63 29/07/2019 12:01

cut it short. If you don't have a mirror or Benefits

face cream these exercises are still for you. See at a glance the benefits
Modify where you must and enjoy! each exercise imparts.

31 Steps
A condensed description of the
exercise is given, with a cross-
Express Workouts reference to the full exercise.
122 123

pages 120-125 Face Workouts for Beginners

SPEEDY GLOW AND LIFT

Express Workouts

The two express workouts To instantly revive the skin, leaving it radiant and lifted, this
workout focuses on increasing circulation in key areas of the face.

w Th u m b P ress J a w S trokes J o i n t P r essure Ear Scrunch

have been put together using Slo
Page Page
Jaw
Page Page

a number of the exercises

42 109 40 54

from the previous chapters, 1 2 5 6

combined in a unique order
Place the thumbs under the chin and press Create two “V” shapes with the index and Position the index and middle fingers under Hold around the edges of the ears with the
into the groove between the neck muscles and middle fingers and place them face down onto the earlobes and press firmly for ten seconds. thumb and fingertips, and scrunch up the ears.
jawbone, while slowly, continuously, traveling the chin. Using firm pressure, quickly sweep Repeat twice. Hold for five seconds. Repeat five times, each
toward the ears. Repeat four times. the fingers up to the ears. Repeat five times. time scrunching the ear slightly differently.

to target two common Pi

nch
a n d H o l d : C hee
ks nch
a n d H o l d: C heekb
one Bro
w K nu ckling
Und
er E y e Ta p ping
Pi Page s
concerns. Page
113 114
Pa
100ge
Page
97

3 4 7 8
Routine Pinch the skin beside the nose where the
cheeks begin. Hold for five seconds. Repeat at
intervals along the upper cheeks until you
reach the hairline. Repeat twice.
Pinch the skin under the cheekbones beside
the nose where the cheekbones begin. Hold
for five seconds. Repeat the action at intervals
under the cheekbones. Repeat twice.
Place the knuckles of the index fingers under
the inner brows. Use a firm stroke to pull the
knuckles under and along the length of the
brows. Repeat twice.
Using the ring fingers, start close to the
bridge of the nose and firmly tap underneath
the eye, moving along to the outer eye.
Repeat five times.

Follow these exercises in the order provided.

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14/10/2019 09:59

Anywhere, Any time

These exercises have been modified, and
can be performed without equipment.
 GET READY
The following pages provide guidelines to help
you prepare for the workouts, which should
be performed in the best environment for you,
whether seated or standing, with all chosen
equipment close by. Read through each exercise
before engaging to fully understand the motion
and technique. You will find that, over time,
the routines become second nature.
 14
Face Workouts for Beginners

PREPARING FOR THE WORKOUTS

These exercises can be performed almost anywhere, although you
will get the most out of the workouts if you perform them in an
uninterrupted space. For each exercise I have set out to guide you
toward the ideal environment to get the best out of the techniques.

Standing or Seated
Most of the exercises can be performed either standing or seated.
Occasionally, an exercise may be better performed seated, for example
to allow your elbows to rest on a surface for support.

In Front of a Mirror
You will benefit from using a mirror when stated to ensure positioning
is accurate; however, over time and through regular practice, you might
find the mirror unnecessary.

With Eyes Closed

Keeping the eyes closed during some exercises is suggested so that you
can concentrate on your breath and on releasing tension. Though this is
not a rule that has to be applied, it is recommended. Once new
confidence is found through practice you may find you naturally
close your eyes during some exercises.
 15
get ready

Out and About

Exercises that don’t require hand contact with the face can be executed
anywhere, for example waiting at the bus stop or during a lunch break.

Props and Equipment

Facial oils and face creams, as well as eye products, are listed as ideal
equipment for some exercises. Using them will mean you get the
maximum effect from techniques such as gliding or knuckling, since a
little slip can avoid dragging or pulling the skin. However, it is entirely
your choice whether to use skin products or not.

You might choose to perform a workout as part of your skincare

routine, as a way of applying your daily moisturizer or eye cream.

Breathing and Inhibitions

In the workouts chapters a recommendation to breathe through
certain exercises is sometimes given, to ensure the face and body
maintain a relaxed disposition. This is usually most relevant during
knuckling and press-and-hold techniques. Practicing breathing deeply
and slowly is highly advised (see page 16).

You should also make every effort to let go of self-conscious feelings.

This ideal mindset will help you to fully engage when articulating an
exercise, and rid your face and body of tension.
 16
Face Workouts for Beginners

PREPARATORY EXERCISES
Refer to the introduction text for each workout to find which
preparatory exercise you should perform before you begin
the routine.

Deep Breaths
Benefits Deep breaths center the mind and body toward
a relaxing state before exercises are performed.
Can help reduce stress
and assist the function
and effectiveness of
the lymph system.

REPEAT
5 times

NOTES
Make sure each breath
inhaled and exhaled is
long and drawn out. If
dizziness occurs, rest
before proceeding.

Place both hands, palms down, over the stomach. Inhale

through the nose while breathing into the stomach,
which should push against the hands. Exhale through
pursed lips and allow the stomach to go f lat.
 17
get ready

Benefits Deep Breaths with Scent

Inhaling the scent This variation on the Deep Breaths exercise includes the added
before breathing can benefit of inhaling a scented facial oil or face cream.
help to relax the body
and ease the mind.

REPEAT
5 times

NOTES
Apply facial oil or
face cream only once.
Make sure each breath
inhaled and exhaled is
long and drawn out. If
dizziness occurs, rest
before proceeding.

Apply a little scented facial oil or face cream to the palms

of the hands and press together. Place both hands (palms
down) over the face to inhale the scent. Clear the mind
and breathe through pursed lips (see opposite).
 18
Face Workouts for Beginners

Shoulder Rolls
Stress can be felt in the shoulders, so loosening the
Benefits muscles in this area helps you to feel grounded and
Releases tension improves posture.
and acknowledges
alignment in
the body.

REPEAT
3 times forward,
3 times back

NOTES
Do not perform if you
have nerve pain in the
neck or shoulder areas.

With your arms by your sides, slowly circle the shoulders

so they travel up to the ears and round to the back.
Repeat three times.
 19
get ready

Now roll the shoulders in the opposite direction,

traveling up to the ears, then forward. Repeat
three times.
 WARM UP
AND WAKE UP
This initial sequence of warm-up exercises for the
entire face wakes up muscles and improves
circulation, making it an ideal daily morning routine.

Begin this workout with

Deep Breaths and shoulder rolls
(see pages 16 and 18-19).
 22
Face Workouts for Beginners

NECK STRETCH
The neck can be a delicate area and subject to tension if you are
under stress or have sleep issues, which is why this gentle stretch is
a vital part of your daily routine.

Benefits
1
Releases tension in
the neck and helps to
loosen any stiffness.

REPEAT
Once on each side

TIME
30 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror

EQUIPMENT Standing tall, place the left hand over the head,
None positioning it above the right ear. Gently move the head
toward the left shoulder for the stretch on the right side
of the neck. Hold for 10–15 seconds.
NOTES
Keep shoulders down
so as not to create
strain. Only go as far as
2
feels comfortable, and Repeat the exercise with the right hand to stretch the
don’t forget to breathe. left side of the neck.
 23
Warm up and Wake up

FULL-FACE MOTION
Stress and tensions in the face can lead to puffiness and manifest
in lack of tone in the complexion. Being facially engaged keeps
muscles activated and stimulated.

1
Benefits
Quickly relaxes the
facial muscles and
releases tension in
the jaw. Screw up the face
and eyes as tightly
as possible.

REPEAT
5 times

TIME
Up to 10 seconds
2
ENVIRONMENT
Standing or seated.
In front of a mirror
Quickly release,
allowing the
EQUIPMENT eyes and mouth
None to open as wide
as possible.
 24
Face Workouts for Beginners

FULL-FACE CIRCULATION
Tension is commonly held around the mouth during times of stress
and crisis, which can lead to “trauma lines” beside the mouth and
deterioration of elasticity. By reenergizing the area around the
mouth, deep lines can be avoided.

1
Benefits
Releases tension
around the mouth,
leaving a softer
contour that, over
Purse the lips
time, helps to avoid
tightly together.
deep lines.

REPEAT
5 times clockwise, 5
times counterclockwise

2 3
TIME
20 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror

EQUIPMENT
None
Slowly move the mouth in a Make five circles
circular motion, concentrating counterclockwise.
on keeping the motion fully
articulated. Make five circles
in a clockwise direction.
 25
Warm up and Wake up

FACE ACTIVATOR
Some facial muscles are less engaged than others, but this exercise
offers full-face activation. It also wakes up the throat, so is ideal
for those with thyroid issues.

Benefits
Fully wakes up the
face and throat.

REPEAT
5 times

TIME
20 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror

EQUIPMENT Open the eyes and mouth wide, stick out the tongue, and
None make the sound “ahhh” from the back of the throat.
 26
Face Workouts for Beginners

EYE SWEEPS
Lack of sleep and imbalances in specific organs can cause
f luid retention around the eyes, leading to puffiness. Due to
the delicate nature of the skin, this is often where we notice
the first signs of aging.

Benefits
This is a lymphatic
drainage exercise that
offers a reduction in
f luid retention with
instant results.

REPEAT
10 times

TIME
10 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror
Apply eye cream or serum to the area under the eyes.
Place the middle fingers under each eye close to the
EQUIPMENT nose, then gently sweep outward.
Eye cream or serum

NOTES
Ensure pressure is
gentle, as if quickly
sweeping the surface
of the skin.
 27
Warm up and Wake up

FULL-FACE RELEASER
Breathing techniques help to ease tension and improve circulation,
while expanding the cheeks is an efficient workout.

Benefits
Tones the face from
the inside out.

REPEAT
5 times

TIME
30 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror

EQUIPMENT With shoulders back and relaxed, breathe in and hold the
None breath with the cheeks filled and puffed out. Hold for
approximately five seconds.

NOTES
Ensure cheeks and area
around the mouth are
fully expanded with air.
 28
Face Workouts for Beginners

CHEEK MASSAGE
A lot of tension is held in the cheeks—especially the hard-to-reach
areas such as under the cheekbones—which can lead to deep lines or
reduced tone and bone structure.

1 Gently interlock
the fingers and
Benefits place the hands
over the face with
This exercise offers the thenar (the
instant relief under f leshy part of the
the cheekbones, and hand at the base
immediate toning. of the thumb)
pressed under the
cheekbones close
to the nose. Use
small circular
movements of the
REPEAT thenar to slowly
Twice
massage all along
the cheekbones.
TIME
20 seconds 2
ENVIRONMENT
Standing or seated.
In front of a mirror
As you work
farther away from
EQUIPMENT the nose you can
None unlock the fingers
to continue the
massage.
NOTES
Ensure reasonable
pressure is applied for
optimum results.
 29
Warm up and Wake up

FOREHEAD MASSAGE
Simple massage techniques can relieve headaches or unwanted tension
behind the eyes. They can also ease tightness on the forehead, which
leads to frown lines and deep horizontal lines.

Benefits
Instant relief and
good for avoiding
lines if practiced
regularly.

REPEAT
Twice

TIME
10 seconds

ENVIRONMENT
Standing or seated

Place the hands on the forehead. Confidently press the

EQUIPMENT thenar (the f leshy part of the hand at the base
None
of the thumb) into the skin using circular motions,
working from the center out.
NOTES
If performing to relieve
headaches, work slowly
and repeat until some
tension is released.
 30
Face Workouts for Beginners

NASAL PRESSURE
Simply pressing down onto pressure points can achieve instant relief,
while applying firm pressure to tender spots helps to oxygenate
the area and disperse f luid.

Benefits
Tension is instantly
relieved. Can help
to de-puff the area
under the eyes.

REPEAT
Press and hold for
10 seconds, or until
there is relief

TIME
10 seconds

ENVIRONMENT
Standing or seated

Place the index fingers over the tender points beside the
nasal passage. Press down firmly and hold.
EQUIPMENT
None

NOTES
Take deep breaths
throughout this
exercise.
 31
Warm up and Wake up

INNER EYE PRESSURE

Applying pressure to specific pressure points helps banish tension,
relieve stress, and force balance.

Benefits
Helps to de-puff
around the eyes and
improve eye contours.
Offers instant relief
for tension headaches
and eye strain.

REPEAT
Press and hold for
10 seconds, or until
there is relief

TIME
10 seconds

ENVIRONMENT
Standing or seated

Place the index fingers just under each inner brow bone
EQUIPMENT with clasped hands for even pressure. Find the tender
None spot, then press firmly and hold.

NOTES
Take deep, steady
breaths throughout this
exercise. Hands can be
unclasped also.
 32
Face Workouts for Beginners

EYEBROW PRESS
It is common to feel tension around the eyes and forehead. Applying
pressure along the brows can help relieve tension and promote a
brighter, wide-eyed expression.

Benefits
1
Instant relief for
tension headaches.
Activates underused
muscles. Place the index
fingers onto each
inner brow. Press
firmly and hold
for five seconds.
REPEAT
Press and hold for
5 seconds at each point
along the brow

TIME
20 seconds
2
ENVIRONMENT
Standing or seated
Repeat, moving
the fingers along
EQUIPMENT the brow a little
None each time. The
final press should
be made just
NOTES before the temples.
Don’t forget to breathe
deeply and steadily
through the tension.
 33
Warm up and Wake up

FOREHEAD PRESS
Foreheads can show the visible signs of trauma and stress that our
bodies feel, as well as revealing deep expression lines. This exercise
assists consciousness of how not to engage in negative expressions,
such as frowning.

Benefits
Relieves tension in
1
the forehead and
energizes the area.
Activates underused
muscles. Place the index
fingers at the
center of the
forehead. Press
firmly and hold
REPEAT for five seconds.
Press and hold for
5 seconds at each point
along the forehead

TIME
20 seconds
2
ENVIRONMENT
Standing or seated
Repeat, moving
the fingers along
EQUIPMENT the forehead a
None little each time.
The final press
should be made
NOTES just before the
Breathe through any temples.
tension. Do not press
directly onto the
temples. The exercise
can be repeated to ease
tension headaches.
 34
Face Workouts for Beginners

HAIR PULLING
Stimulating the scalp in this way activates blood f low to wake up
the mind, body, and spirit.

1
Benefits
Instantly wakes up
the scalp.

Grab a handful
of hair firmly
and tug for
one second.
REPEAT
Tug for 1 second at
each point around
the scalp

TIME
Up to 15 seconds
2
ENVIRONMENT
Standing or seated

EQUIPMENT
None Repeat the same
process over the
entire head.
NOTES
If there is no hair to
pull, or you have
current hair-loss issues,
use the tips of the
fingers to tap firmly
over the scalp.
 35
Warm up and Wake up

HEAD MASSAGE
Deep stimulation of the scalp activates blood f low, leading to
that wide-awake feeling.

1
Benefits
Relieves tensions and
can promote hair
growth.
Press the tips of
the fingers firmly
into the scalp and
make tiny circular
motions.
REPEAT
Repeat massage over
entire head

TIME
Up to 1 minute
2
ENVIRONMENT
Standing or seated

EQUIPMENT Keep contact with

None the skin while
moving around
the head.
 FUNDAMENTAL
FACE WORKOUT
Manipulation and pressure techniques used in this
workout provide immediate release of muscular
tensions. A focus on breathing is important, which
can be helped by closing the eyes. The neck and chest
motions help to increase circulation to reenergize
and aid dispersion of toxins, while the attention to
the jawline and ears adds much relief to stiff,
miniscule muscles and joints, which leads to
improvements in skin quality, texture, and tone.

Start this workout with Deep Breaths

and shoulder rolls (see pages 16 and 18-19).
 38
Face Workouts for Beginners

JAW ACTIVATOR
Initial pressure on the jaw can be surprisingly tender, so start with
this short wake-up exercise.

Benefits
Reduction of f luid
1
and tension. Improved Smooth facial oil
quality of skin and or cream over the
definition to the face and neck.
jawline. Bend the index
fingers, then press
the knuckles
confidently onto
the jawline, under
REPEAT the earlobes. Hold
Twice for up to three
seconds. Release.

TIME
Up to 2 minutes

ENVIRONMENT 2
Standing or seated.
In front of a mirror.
With eyes closed

Move the knuckles

EQUIPMENT along the jawline
Facial oil or face cream a little and repeat
the hold. Continue
all along the jaw.
NOTES
Do not perform if
the area is swollen
or tender to touch,
or after dental care.
 39
Fundam ental Face Workout

OPEN JAW ACTIVATOR

A similar exercise to the Jaw Activator (opposite), this one features
increased articulation to offer more toning to the jawline.

Benefits
Reduction of f luid
1 Smooth facial oil
and tension. Improved or cream over the
quality of skin and face and neck.
definition to the Bend the index
jawline. fingers, then press
the knuckles
confidently onto
the jawline, under
the earlobes. As
REPEAT you press, open
Twice your mouth. Hold
for up to three
seconds. Release.
TIME
Up to 2 minutes

ENVIRONMENT 2
Standing or seated.
In front of a mirror.
With eyes closed

Move the knuckles

EQUIPMENT along the jawline
Facial oil or face cream a little and repeat
the hold. Continue
all along the jaw.
NOTES
Do not perform if
the area is swollen
or tender to touch,
or after dental care.
 40
Face Workouts for Beginners

JAW JOINT PRESSURE

This press-and-hold exercise effectively releases tightness around
the jaw, and precisely attends to common jaw conditions such as
lockjaw and teeth grinding.

Benefits
Relieves constricted
muscles at the joint to
allow the jaw to move
more freely.

REPEAT
Twice

TIME
20 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror.
With eyes closed

Position the index and middle fingers under the earlobes

EQUIPMENT and press firmly for ten seconds.
None

NOTES
Do not perform if
pain is immediate
when pressed, or
after dental care.
 41
Fundam ental Face Workout

JAWLINE PINCH
Pinching the skin on the jawline stimulates circulation. The gripping
of the skin also assists in finding nodules of tension.

Benefits 1
Releases stiffness and
activates blood f low
through the skin. Starting under the
earlobes, firmly
pinch the skin on
the jaw between
the index fingers
and thumbs,
REPEAT feeling a tug on
Twice the muscle. Hold
for five seconds.

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated. 2
In front of a mirror.
With eyes closed

EQUIPMENT
None Repeat the action
at intervals along
the jawline.
NOTES
Do not perform if
the area is swollen
or tender to touch,
or after dental care.
 42
Face Workouts for Beginners

SLOW THUMB PRESS

Applying slow pressure along the jawline, from the chin to the
ears, increases blood f low in the area. The activation of the small
muscles under the jawbone improves circulation as f luid moves and
unblocks nodules of tension.

Benefits
Immediate reduction
of f luid and tension.
Improved quality of
skin and definition to
the jawline area.

REPEAT
3 times

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror.
With eyes closed Smooth facial oil or cream over the face and neck. Place
the thumbs under the chin and press into the groove
between the neck muscles and jawbone, while slowly,
EQUIPMENT continuously, traveling toward the ears.
Facial oil or face cream

NOTES
Do not perform if
the area is swollen
or tender to touch,
or after dental care.
 43
Fundam ental Face Workout

JAWLINE HOLD
The press-and-hold technique to the jawline brings tender spots to
attention. Focusing on your breathing can help if you feel discomfort.

1
Benefits Place the thumbs
Effective toning to under the chin
the jawline. and press into the
groove between
the neck muscles
and jawbone.
Hold for ten
seconds. Breathe
REPEAT through any
Once
discomfort to get
more relief.
TIME
Up to 5 minutes

ENVIRONMENT 2
Standing or seated.
In front of a mirror.
With eyes closed

Repeat the action

EQUIPMENT at intervals all
None along the jawline,
working toward
the ears.
NOTES
Use bent index fingers
on the jawline to steady
the action. Breathe
deeply and steadily
throughout.
 44
Face Workouts for Beginners

JAW DEFINER
Stretching the neck activates muscles, giving them an efficient
workout with optimum results for defining the jaw and reducing
the appearance of a double chin.

Benefits
Reduces buildup of
f luids around the chin
1
and jawline.

In a comfortable
position, tip the
head back. Open
REPEAT the mouth and
Repeat 8 times. Relax, position the jaw
then repeat another forward.
8 times

TIME
40 seconds

ENVIRONMENT
Standing or seated
2
EQUIPMENT
None Force the mouth
to close. You
should feel the
NOTES stretch around
If you feel discomfort and under the
in the shoulder or chin.
neck, stop immediately.
You may find it more
comfortable to sit
down with the head
resting on a cushion
for support.
 45
Fundam ental Face Workout

SLOW JAW DEFINER

By performing a slow version of the Jaw Definer (opposite), the
exercise becomes more intense, offering more definition.

Benefits
Reduces buildup of
1
f luids around the chin
and jawline.

In a comfortable
position, tip the
head back. Take
four seconds to
REPEAT open the mouth
Open and close 4 times
and position the
jaw forward.
TIME
Up to 1 minute

ENVIRONMENT
Standing or seated
2
EQUIPMENT
None

NOTES Now take four

If you feel discomfort seconds to close
in the shoulder or the mouth.
neck, stop immediately.
You may find it more
comfortable to sit
down with the head
resting on a cushion
for support.
 46
Face Workouts for Beginners

CHIN KNUCKLING
The chin is an area used a lot more than is recognized, and needs
attention. This technique of using knuckles provides a deep massage
that can cause some discomfort as it works to break down knots.

1
Benefits Press the knuckle
Releases any tensions
in the chin area. of one index
finger into the
center of the chin.
Press and hold for
ten seconds to
adapt to the
REPEAT pressure and
Once sensation.

TIME
Up to 2 minutes

ENVIRONMENT
2
Standing or seated

EQUIPMENT
None Make tiny circular
movements with
the knuckle.
NOTES
Do not perform after
dental care.
 47
Fundam ental Face Workout

CHIN GRIP
Using the press-and-hold technique on the chin releases tension and
ensures a complete workout for the jawline.

Benefits
Effectively oxygenates
the area and improves
movement around
the mouth.

REPEAT
Once

TIME
Up to 30 seconds

ENVIRONMENT
Standing or seated

EQUIPMENT Grip the chin between the index fingers and thumbs, and
None pull. Hold for up to thirty seconds.
 48
Face Workouts for Beginners

NECK RELIEF: PART 1

The neck often carries a lot of tension, which requires careful and
considerate attention through pressure. This exercise provides a sense
of centering as well as relieving neck muscles.

Benefits
Instant relief from
1
neck tension. State
of relaxation.

Smooth facial oil

or cream over the
neck. Position
REPEAT closed fingers at
5 times the nape of neck.

TIME
15 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror.
2
With eyes closed

EQUIPMENT Press firmly as

Facial oil or face cream you move down
to the collarbone
in one continuous
NOTES movement.
Ensure shoulders are
rolled back and down.
Take long, deep breaths.
 49
Fundam ental Face Workout

NECK RELIEF: PART 2

This exercise concentrates on relieving a part of the neck that can
suffer from unwanted twinges.

Benefits
Instant relief and state 1
of relaxation.

Smooth facial oil

or cream over the
REPEAT neck. Place closed
5 times fingers behind
each ear.

TIME
15 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror.
With eyes closed 2
EQUIPMENT
Facial oil or face cream

Press down firmly

NOTES to the base of the
Ensure shoulders are neck.
rolled back and down.
Take long, deep breaths.
 50
Face Workouts for Beginners

NECK PINCH
The pinch-and-hold technique is effective for creating blood f low
and easing tightness in parts of the neck that suffer from strain.

1
Benefits
Immediate relief from
Pinch the skin
tightness or strain.
under the ears
Over time the
between the
exercise can improve
thumbs and bent
definition.
index fingers.
Hold for twenty
seconds or until
there is relief.

Repeat the pinch

action at intervals,
working down
to the base of
the neck.
 51
Fundam ental Face Workout

3
REPEAT
Once Repeat the same
pinching action,
this time starting
TIME at the nape of the
5 minutes neck and working
down to the base.

ENVIRONMENT
Seated

EQUIPMENT
None
4
NOTES
Do not perform if
under medical care:
This exercise is Using one hand,
performed close to pinch and hold the
lymph glands and can skin under the
be too sensitive an chin. Repeat at
exercise to perform if intervals, working
taking medication. down to the chest.
 52
Face Workouts for Beginners

COLLARBONE MASSAGE
With the use of gentle pressure, f luid retention can be moved and
toxins reduced. This soothing massage is a powerful self-care practice.

Benefits 1
De-puffs skin offering
definition. Improves
circulation and Using f lat, closed
immunity function. fingers, gently
press along the
collarbone, from
the inside out
toward the
shoulder. Repeat
REPEAT four times.
5 times along the
collarbone, 5 times
under it

TIME
30 seconds
2
ENVIRONMENT
Standing or seated Using f lat, closed
fingers, gently
press under the
EQUIPMENT collarbone four
None times. Repeat
along and under
the collarbone
NOTES on the other side
These massages can of the body.
be performed on
both sides at the same
time by crossing the
hands over the body.
 53
Fundam ental Face Workout

EAR TUGGING
Introducing manipulation of the ears as part of a routine activates the
lymph nodes and relieves tension in an often-overlooked area.

Benefits 1
Instant tension
reliever. Helps to
tone and de-puff
the upper jaw.
Hold the tops of
the ears between
the index fingers
and thumbs. Pinch
and give the ears a
REPEAT tug—a quick pull
Twice and release.

TIME
25 seconds

ENVIRONMENT 2
Standing or seated

EQUIPMENT
None
Repeat at regular
intervals, working
NOTES down the outer
Do not perform if you edge of both ears.
have a cold or cough,
or any ear, nose, or
throat issues.
 54
Face Workouts for Beginners

EAR SCRUNCH
Scrunching the ears relieves tension in parts of the ear that are not
usually manipulated, offering blood f low and a sense of calm.

Benefits
Instant tension
reliever. Helps to
tone and de-puff
the upper jaw.

REPEAT
5 times. At each repeat
change the hand
positions slightly to
scrunch the ears in
different ways

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated
Hold around the edges of the ears with the thumbs and
fingertips, and scrunch up the ears. Hold for five seconds.
EQUIPMENT
None

NOTES
Do not perform if you
have a cold or cough,
or any ear, nose, or
throat issues.
 55
Fundam ental Face Workout

EAR PRESSURE POINTS

The press-and-hold technique stimulates the ears’ meridians
so that blood f low is activated to sensitive and often tender
parts of the outer ear.

Benefits 1
Offers instant relief.
Softens jawline.
Produces a sense
of well-being.
Pinch the tops of
the ears between
the index fingers
and thumbs. Hold
REPEAT for ten seconds.
Once

TIME
Up to 1 minute

ENVIRONMENT 2
Standing or seated

EQUIPMENT
None
Repeat at intervals
all the way down
NOTES the outer edge of
Do not perform if you both ears.
have a cold or cough,
or any ear, nose, or
throat issues.
MOUTH IN MOTION
This chapter offers efficient techniques_both
external and internal_to help prevent symptoms
such as sagging, a down-turned mouth, and trauma
lines. Be prepared for an intense workout!

Start this series of exercises with

Deep Breaths (see page 16).
 58
Face Workouts for Beginners

LIP WA R M-UP
A quick lip warm-up keeps the mouth—usually a much-overworked
part of the face—relaxed.

Benefits
Instantly loosens
tension in the lips.

REPEAT
10 times, building to
vibration of the lips

TIME
20 seconds

ENVIRONMENT
Standing or seated

EQUIPMENT Gently blow through the lips while keeping the mouth
None
rested. Gradually build up the effort to try to create a
vibration and sound.
NOTES
As more vibration and
sound is created on
each exhale, more
relaxation is achieved.
 59
Mouth in Motion

INFL AT ED CHEEKS
Activating the muscles around the mouth, where deep lines are
often set, can help improve mobility.

Benefits
Targets signs of stress
and tension around
the mouth, and
premature aging.

REPEAT
Twice

TIME
1 minute

ENVIRONMENT
Standing or seated
Inf late the cheeks fully with air and hold for ten seconds.
Release. Inf late the cheeks fully with air and hold for
EQUIPMENT twenty seconds.
None
 60
Face Workouts for Beginners

SUCKED-IN CHEEKS
This exercise is deeply intense, enough to tone the area worked over
time. As the muscles become activated, uneven tension is loosened.

Benefits 1
Effective toning.
Defines cheekbones
and relieves tension in
the lower cheek area.

Firmly purse the

lips together as if
you are about to
blow a kiss.
REPEAT
Twice

TIME
Up to 30 seconds

ENVIRONMENT
Standing or seated.
2
In front of a mirror

Suck in both
cheeks, then force
EQUIPMENT more suction so
None
that the cheeks
are entirely
def lated with
NOTES the lips sucked
Over time, build up
to a repeat of 4 times, inward. Hold for
or holding for 20 to fifteen seconds.
30 seconds.
 61
Mouth in Motion

CHEEK P USHING
Working from the inside of the mouth is a practical and powerful
way to rouse tense muscles and promote toning.

Benefits
Immense relief. 1
Increased mobility
and toning to the
facial structure.

Push the tongue

into the side of the
cheek as firmly as
possible and hold
REPEAT for a few seconds.
Twice on each side
of the mouth

TIME
Up to 3 minutes

ENVIRONMENT 2
Standing or seated. Maneuver the
In front of a mirror tongue around the
cheek areas and
hold for a few
EQUIPMENT seconds or until
None tension is released.
Try to push the
tongue into hard-
NOTES to-reach areas.
This is an ideal exercise Repeat with the
post-recovery or other cheek.
post-trauma. Do
not perform straight
after dental work.
 62
Face Workouts for Beginners

MOUTH ACTI VATOR

This intense workout to the lips and mouth area efficiently energizes,
while strengthening the framework of the lower part of the face.

1
Benefits Purse the lips
Tones and defines
firmly together
around the lips,
with the index
mouth, and cheeks.
finger placed
between them.
Use the lips to
move the finger
forward and
backward.
REPEAT
Twice

TIME
Up to 30 seconds 2
ENVIRONMENT
Standing or seated

EQUIPMENT Continue for up

None to fifteen seconds.
 63
Mouth in Motion

LIP P USHING
Concentrating on the small features, such as the lips, can profoundly
tone the area all around them.

Benefits 1
Targets and prevents
a downturned mouth
and sagging. Increased Push the tongue
mobility. below the lower
lip and sweep
along from one
side to the other.
Hold for ten
seconds at the
REPEAT lip edge.
4 times

TIME
Up to 1 minute

2
ENVIRONMENT
None

EQUIPMENT Sweep the tongue

Standing or seated back to the other
side and hold for
ten seconds at that
NOTES lip edge.
Do not perform this
exercise if you have had
recent dental work.
 64
Face Workouts for Beginners

R ESISTA NT SMILE: PA RT 1
Creating resistance during this exercise makes the muscles work
harder and encourages firming and toning around the mouth.

Benefits
Tackles deep lines
and sagging while
relieving tension
around the mouth.

REPEAT
5 times

TIME
Up to 30 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror Relax the face and mouth. Press the index fingers firmly
on the corners of the mouth to create tension, then force
a smile, all the while using the fingers to resist the smile.
EQUIPMENT Hold for five seconds.
None
 65
Mouth in Motion

R ESISTA NT S ILE: PA RT 2
M
This exercise creates resistance in reverse, ensuring all mouth muscles
are activated to achieve the best toning results.

Benefits
Tackles deep lines and
prevents sagging
around the mouth.

REPEAT
5 times

TIME
Up to 30 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror
Smile and press the index fingers firmly on the corners
of the mouth. Try to force the lips to purse together
EQUIPMENT while using the index fingers to resist the effort. Hold
None for five seconds.
 66
Face Workouts for Beginners

BIT EA BLE LIPS

Intense pressure to the lips offers relief and increased mobility,
but also encourages blood f low to energize the area.

Benefits
Gives an instant
lip-plumping effect.

REPEAT
10 times or until
tension is released

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

Motion the lips into the mouth while adding pressure,

EQUIPMENT using the teeth to increase intensity as you bring the
With or without lips back to resting.
lip balm
 67
Mouth in Motion

INT ENSE DEFINER

Knuckling deeply around the mouth slowly offers effective
results to where trauma lines occur. This is also a helpful
way to avoid deep lines.

Benefits
Instant relief. Softens
deep lines.

REPEAT
5 times

TIME
Up to 2 minutes

ENVIRONMENT
Standing or seated.
In front of a mirror

Place the knuckles of the index fingers to the sides of the

EQUIPMENT chin. Slowly travel up the side of the mouth just before
None reaching the nostrils, then hold for five seconds.

NOTES
Not advisable after
dental work.
 WARNING
No immense or shooting pain should
be experienced during any of these
exercises. Should this occur, seek
medical advice.
SCULPTED CHEEKS
This intense workout presents a dynamic guide to
sculpting the cheeks using slow and steady motions,
offering optimum results to tone and define the area.

Begin this workout with Deep Breaths

(see page 16).
 70
Face Workouts for Beginners

NASAL PASSAGE PRESS

Sensitive pressure points inform the body of blockages and a buildup
of tension. The oxygenation that occurs with the press-and-hold
technique works to unblock the area.

Benefits
Instant relief.
Plumpness to cheeks.

REPEAT
Twice

TIME
Up to 45 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror

EQUIPMENT Place the index fingers beside the nasal passage. Press and
None
hold firmly for twenty seconds.

NOTES
Breathe through the
hold position.
 71
Sculpted Cheeks

CHEEKBONE WARM-UP
A great deal of tension is unknowingly built up under the
cheekbones. Over time tautness in the area denies facial muscle
mobility, resulting in puffiness and deep lines.

Benefits
Activates blood f low.
Releases tightness to
promote toning.

REPEAT
5 times

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

Smooth facial oil or cream over the face. Start by placing

the index fingers beside the nasal passages. Press firmly
EQUIPMENT under the cheekbones and move slowly along to the ears.
Facial oil or face cream

NOTES
Breathe through
the pressure.
 72
Face Workouts for Beginners

CHEEKBONE KNUCKLING
Using the knuckles to get to hard-to-reach areas of the face
is effective for promoting oxygenation to help disperse f luid
that causes puffiness.

Benefits
Releases knots for
immediate relief.
Promotes contoured
cheeks.

REPEAT
5 times, taking a short
break before repeating

TIME
Up to 2 minutes

ENVIRONMENT
Standing or seated.
In front of a mirror Smooth facial oil or cream over the face. Press the
knuckles of the index fingers beside the nasal passages.
Press firmly under the cheekbones and glide, slowly
EQUIPMENT and steadily, to the ears.
Facial oil or face cream

NOTES
Breathe through
the pressure.
 73
Sculpted Cheeks

CHEEKBONE DEFINER: PART 1

The press-and-hold technique offers further definition as well as
oxygenation, and alleviates muscular tension on a deeper level.

Benefits
Remarkable relief and
1
instant sculpting
effect to cheeks. Apply facial oil
or cream to the
face. Press the
knuckles of the
index fingers
beside the nasal
REPEAT passages and hold
Once firmly for five
seconds.

TIME
Up to 2 minutes

ENVIRONMENT
Standing or seated. 2
In front of a mirror

EQUIPMENT Repeat the action

Facial oil or face cream
at intervals along
and under the
cheekbones until
NOTES you reach the base
It is essential that you
breathe through the of the ears.
5-second hold.
 74
Face Workouts for Beginners

CHEEKBONE DEFINER: PART 2

This exercise concentrates further intensity to the contours of the
cheeks, focusing on harder-to-reach areas.

1
Benefits
Remarkable relief and
Smooth facial oil
instant sculpting
or cream over
effect to the bone
the face. Press the
structure.
knuckles of the
index fingers
beside the nasal
passages and hold
firmly for five
REPEAT seconds.
Once

TIME
Up to 5 minutes 2 3
ENVIRONMENT
Standing or seated.
In front of a mirror

EQUIPMENT
Facial oil or face cream

NOTES Slowly, and with pressure, Repeat Steps 1 and 2 at

It is essential that you
breathe through the move the knuckles intervals, working along
5-second hold and the downward into the hollows and under the cheekbones
downward movement. of the cheeks. until you reach the base
of the ears.
 75
Sculpted Cheeks

CHEEKBONE DEFINER: PART 3

By adding an additional movement to this sequence of exercises the
sensations are intensified, as are the remarkable results.

Benefits
1
Remarkable relief and
instant sculpting
effect to the bone Apply facial oil or
structure. cream to the face.
Press the knuckles
of the index
fingers beside the
nasal passages and
hold firmly for
REPEAT five seconds.
Once

TIME
Up to 5 minutes 2 3
ENVIRONMENT
Standing or seated.
In front of a mirror

EQUIPMENT
Facial oil or face cream

NOTES Slowly, and with pressure, Repeat Steps 1 and 2 at

It is essential that you
breathe through the move the knuckles intervals, working along
5-second hold and the downward into the hollows and under the cheekbones
downward movement. of the cheeks while opening until you reach the base
the mouth. of the ears.
 76
Face Workouts for Beginners

KNUCKLE HOLD
This exercise intensely activates the area under the cheekbones
to target and relieve tension and define the cheekbones and
facial structure.

Benefits
Relief to deep
framework of
facial muscles and
noticeable definition.

REPEAT
Open and close mouth
10 times

TIME
Up to 1 minute

ENVIRONMENT
Seated

EQUIPMENT
Facial oil or face cream Smooth facial oil or cream over the face. With the hands
in a fist, place the knuckles as deeply and firmly as
possible under the cheekbones. Very slowly, open
NOTES and close the mouth.
For deep and more
even pressure, you can
lean your elbows on a
table with eyes closed.
Do not forget to
breathe deeply.
 77
Sculpted Cheeks

INTENSE FINGER PRESS

Pressing and holding close to the jaw joint offers deep relief to an area
prone to carrying stress and becoming stiff, which often means the
cheekbones become less defined over time.

Benefits
Redefines bone
structure while
offering intense relief.

REPEAT
10 times

TIME
Up to 1 minute

ENVIRONMENT
Seated

EQUIPMENT
None

Press the index fingers firmly into the dip close to the
NOTES jaw joints and hold for ten seconds.
For deep and more
even pressure, lean the
elbows on a table with
eyes closed. Do not
forget to breathe deeply.
This exercise is not
recommended after
dental treatment.
 78
Face Workouts for Beginners

CHEEKBONE THUMB PRESS

Manipulating areas in an upward motion encourages f luid to disperse
and de-puffing to take place.

1
Benefits
Definition to bone
structure and
reduction of tension.

REPEAT
Once

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

Apply facial oil or cream to the face. Press and glide the
EQUIPMENT thumbs from the chin directly up to the cheekbones, and
Facial oil or face cream hold for ten seconds.

NOTES
Breathe through the
10-second hold.
2

Repeat the action

from the chin to a
roughly adjacent area
along the cheekbone.

Continue the action

from the chin at
intervals along the
cheekbone until you
reach the end of the
cheek hollows.
 WARNING
No immense or shooting pain should
be experienced during any of these
exercises. Should this occur, seek
medical advice.
FOREHEAD FOCUS
The forehead requires much attention in order to
avoid or lessen horizontal and frown lines, usually
by employing smooth motions using the eyebrows as
a guide. With the use of a facial oil or face cream,
these exercises improve skin quality, can soften
lines, and soothe tension headaches, especially
around the delicate curves of the temples. In
addition, they offer an awareness of frowning and
can help you move away from such habits.

Start this series of exercises with

Deep Breaths (see page 16).
 82
Face Workouts for Beginners

PITTER PATTER FOREHEAD

Stimulating the forehead with the tips of the fingers is an effective
way to warm up the area.

Benefits
Warms up and
soothes the area.

REPEAT
Once

TIME
30 seconds

ENVIRONMENT
Standing or seated

EQUIPMENT
None Using the tips of the fingers, firmly tap all over the
forehead, alternating fingers while tapping.

NOTES
Avoid the temples.
 83
Forehead Focus

TEMPLE MASSAGE
The delicate temple areas tend to carry tension that requires
attention using careful techniques.

1
Benefits
Instant release Close the fingers
of tension. together and place
f lat fingertips on
the temples. Use
gentle pressure
to massage in a
circular motion.
Circle forward
REPEAT ten times.
10 times forward,
10 times back

TIME
Approximately
20 seconds 2
ENVIRONMENT
Standing or seated

Repeat ten times

EQUIPMENT in a backward
None motion.

NOTES
Never apply firm
pressure to the temples.
 84
Face Workouts for Beginners

UPWARD MASSAGE
Manipulating the skin upward encourages the forehead to remain
smooth and to avoid frowning.

1
Smooth facial oil
Benefits or cream onto the
fingers. Close the
Helps to soften fingers together
horizontal and and place f lat
vertical lines. fingertips on the
center of the
forehead. With
firm pressure,
sweep upward
while alternating
REPEAT the hands.
5 times

TIME
Up to 1 minute 2
ENVIRONMENT
Standing or seated.
In front of a mirror
Continue this
action while
working outward
EQUIPMENT from the center.
Facial oil or face cream
 85
Forehead Focus

CENTRAL MASSAGE
Massaging one specific area, such the central part of the forehead,
releases an immense amount of tension and helps to reawaken
a state of well-being.

Benefits
Can relieve tension
headaches and center
the mind.

REPEAT
Once, or up to 3 times
for tension headaches

TIME
20 seconds at a time

ENVIRONMENT
Standing or seated

EQUIPMENT Close together the index, middle, and ring fingers of one
None hand and place on the center of the forehead. Using
firm pressure, move the fingertips in a small circular
motion for twenty seconds.
NOTES
Can be performed with
the elbows resting on
a table for comfort.
 86
Face Workouts for Beginners

BROW PRESS
Once some tension is released along the brows there is increased
mobility with less chance of the forehead becoming overused.

Benefits
Instant relief and
increased mobility.

REPEAT
10 times

TIME
Approximately
1 minute

ENVIRONMENT
Standing or seated

EQUIPMENT Using the index fingers, press firmly onto the inner
None brows, then continue to press very slowly along the
length of the brows.

NOTES
The exercise can
be more relaxing
if performed with
the eyes closed.
 87
Forehead Focus

FOREHEAD PRESS
Using f luid movements over the forehead can offer much relief and
encourage blood f low and a softened surface.

Benefits
Instantly relieves
tension, smooths
skin, and can soften
horizontal lines.

REPEAT
10 times

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

Apply a small amount of facial oil or cream to the

EQUIPMENT forehead. Press the index fingers onto the inner brows,
Facial oil or face cream then, in one movement, press firmly up to the hairline,
sweep around the circumference of the forehead and
back along the brows.
NOTES
Make sure you work
in one continuous
movement.
 88
Face Workouts for Beginners

VERTICAL KNUCKLING
Using the knuckles allows for intense pressure that offers profound
relief and an increase in oxygenation, leading to reenergized
and smoother skin.

Benefits
Instant release of
1
muscular stiffness. Smooth a little
Smoother skin. facial oil or cream
Lessens frown lines over the forehead.
and helps to avoid Place the knuckles
both vertical and of the index
horizontal lines. fingers between
the brows.
Pressing firmly,
slowly glide
the knuckles
upward, toward
REPEAT the hairline.
Once

TIME
Up to 2 minutes 2
ENVIRONMENT Return to the
Standing or seated.
In front of a mirror next area along
on the inner brow
and again press
EQUIPMENT firmly up to the
Facial oil or face cream hairline. Repeat
the action at
intervals along
NOTES the brows.
Do not perform this
exercise if you have a
migraine or headache.
 89
Forehead Focus

HORIZONTAL KNUCKLING
By knuckling the forehead in a horizontal direction more inactive
muscles are activated, leading to a smoother, more refined forehead
and increased awareness of how to avoid frowning.

Benefits 1
Instant release of
muscular stiffness.
Smoother skin. Smooth a little
Lessens frown lines facial oil or cream
and helps to avoid over the forehead.
both vertical and Place the knuckles
horizontal lines. of the index
fingers between
the brows.
Pressing firmly,
slowly glide the
knuckles along
REPEAT the brow-line.
Once

TIME
Up to 2 minutes
2
ENVIRONMENT
Standing or seated.
In front of a mirror Repeat just above
the eyebrows and
continue repeating
the action at
EQUIPMENT intervals until you
Facial oil or face cream
reach the hairline,
using the brows as
a guide each time.
NOTES
Do not perform this
exercise if you have a
migraine or headache.
 90
Face Workouts for Beginners

FROWN LI 1
NE KNUCKLING: PART
Tackling frown lines directly assists in avoiding future lines and
brings awareness to how the face sits, since frowning often goes
unnoticed until the lines appear.

Benefits
Lessens frown lines
and offers instant
results. Eases muscles.

REPEAT
Twice

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

Place the knuckles of the index fingers in between

the brows. Press firmly and glide upward in twenty
EQUIPMENT short, quick strokes, alternating between the left
None
and right knuckles.
 91
Forehead Focus

FROWN LIN
E KNUCKLING: PART 2
Using a circular motion with the knuckles manipulates and stimulates
the muscles more broadly for a smoother surface area.

1
Benefits
Lessens frown lines
and offers instant Place the knuckles
results. Eases muscles. of the index
fingers in between
the brows. Pressing
firmly, make tiny
circular motions.

REPEAT
Twice

TIME
Up to 1 minute
2
ENVIRONMENT
Standing or seated.
In front of a mirror Move the motion
from close to the
inner part of the
EQUIPMENT right brow, back
None to the center, then
to the inner part
of the left brow.
 NOTES
It is advised that most of these
exercises be performed in front of a
mirror for accuracy, and that contact
lenses be removed.
 OPTIC VERVE
This chapter contains the most minimal workout,
yet most effective techniques to revive and de-puff
the orbital area, as well as improve strength in the
muscles to help prevent hooded eyes. With eyes being
the most delicate part of the face, it is imperative
that a light touch is administered, using an
eye cream or serum if desired.
 94
Face Workouts for Beginners

PI TT ER PATT ER E Y E S
Simple techniques such as “pitter pattering” over closed eyes helps
to wake up and reenergize the area.

Benefits
Revives and gently
massages.

REPEAT
Once

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

Close the eyes and use the tips of the fingers to gently tap
EQUIPMENT over the eyelids, alternating fingers while tapping.
None

NOTES
Can be performed
with the elbows resting
on a table for comfort.
 95
Optic Verve

E YE MA S
S AGE
This exercise is a gentle way to soothe and revive tired eyes.

Benefits
Energizes the eyes.

REPEAT
10 times clockwise,
10 times
counterclockwise

TIME
Up to 1 minute

ENVIRONMENT
Seated

EQUIPMENT Place both hands over the eyes, with the curve of the
None palm over the eyes so it doesn’t touch them. Use the pads
at the top of the palms to press gently on the orbital bone
above the eyes, making slow, circular motions. Make ten
NOTES circles in a clockwise direction. Repeat in a
Can be performed counterclockwise direction.
with the elbows resting
on a table for comfort.
 96
Face Workouts for Beginners

OR BITAL MA S
S AGE
Massaging the orbital bone helps eyes to feel more awake,
and to disperse f luid that builds up under the eyes.

Benefits
Instantly energizes
and de-puffs the eyes.

REPEAT
Once

TIME
2 minutes

ENVIRONMENT
Standing or seated

EQUIPMENT Make the index fingers and thumbs into two “C” shapes
None and place them on the orbital bone around the eyes. With
firm pressure make slow, circular motions, using the
thumbs and index fingers to massage all over the bone.
NOTES
Best performed slowly.
 97
Optic Verve

UNDER EYE TAPP ING

Another effective way to move f luid around the eyes and create
the sensation of awakening them is by tapping on the delicate
part around the eye.

Benefits
De-puffs and
de-stresses the areas
around the eyes.

REPEAT
5 times

TIME
2 minutes

ENVIRONMENT
Standing or seated

Using the ring fingers, start close to the bridge of

EQUIPMENT the nose and firmly tap underneath the eye, moving
None along to the outer eye.
 98
Face Workouts for Beginners

IN T
N ER E Y E PRESS U E P OI N
Pressure on specific areas helps banish tension, unblock stress,
and force balance.

Benefits
Helps to de-puff
around the eyes,
improving eye
contours. Offers
instant relief for
tension headaches
and eye strain.

REPEAT
Press and hold for
10 seconds, or until
there is relief.

TIME
10 seconds

ENVIRONMENT
Standing or seated

Place the index fingers just under each inner brow bone
EQUIPMENT with clasped hands for even pressure. Find the tender
None spot, then press firmly and hold.

NOTES
Take deep, steady
breaths. Hands can be
unclasped also.
 99
Optic Verve

BROW PUSH-UPS
Resisting muscle movement is an impressive way to strengthen
underused muscles around the eyes, which can become hooded.

Benefits
Direct strengthening
to the upper eyes.

REPEAT
10 times

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated
Place the outsides of the index fingers on the eyebrows.
Press down firmly while attempting to frown for five
EQUIPMENT seconds, using the fingers to try to resist the movement.
None
 100
Face Workouts for Beginners

BROW KNUCKLING
Knuckling under the eyebrows helps to define the contours of
the eyes and avoid hooding.

Benefits
Helps to lift brows
to promote a wide-
awake effect.

REPEAT
5 times

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror
Place the knuckles of the index fingers under the inner
brows. Use a firm stroke to pull the knuckles under and
EQUIPMENT along the length of the brows.
None
 101
Optic Verve

INTENSE S AGE
UNDER EYE MAS
Pulling the skin away from the eyes allows for a deeper, more precise
massage to the hollow areas under the eyes.

1
Benefits Gently pull away
the skin on the
Instantly de-puffs outer part of the
around the eyes. eye and hold in
place. Use the
index finger of
the other hand to
massage under the
eye in a gentle,
REPEAT circular motion
Twice on both sides starting near the
bridge of the nose.

TIME
Approximately
2 minutes
2
ENVIRONMENT
Standing or seated.
In front of a mirror Repeat the action
at intervals along
the area under the
EQUIPMENT eye until you
None reach the outer
edge. Repeat on
other side.
NOTES
Do not apply heavy
pressure to this area.
 102
Face Workouts for Beginners

UNDER EYE SWEEP

The sweeping motion in this exercise emphasizes the importance of
dispersing f luid from under the eyes to reveal a well-rested look.

Benefits
Instantly de-puffs
1 Gently pull away
the skin on the
around the eyes and outer part of the
defines contours. eye and hold in
place. Use the
index finger of
the other hand
to gently sweep
under the eye,
REPEAT starting near the
Twice on both sides bridge of the nose
and sweeping to
the outer edge.
TIME Repeat seven
Approximately more times.
1 minute

ENVIRONMENT 2
Standing or seated.
In front of a mirror

EQUIPMENT
None Repeat to make
eight sweeps on
the other side.
NOTES
Do not apply heavy
pressure to this area.
 103
Optic Verve

E Y E D EF I NE R
This exercise demonstrates that the delicate skin around the eyes can
be carefully exercised using very little manipulation and pressure.

Benefits
Helps f latten and
de-puff under the
eyes.

REPEAT
10 times on each eye

TIME
Up to 30 seconds

ENVIRONMENT
Standing or seated.
In front of a mirror

Place the middle finger on the inner eye with the index
EQUIPMENT finger on the outer edge. Pressing firmly, look upward
None without creasing the forehead and make an “O” shape
with the mouth. There should be a slight pull around the
eyes. Hold for a few seconds, release, and repeat ten
NOTES times. Repeat on the other eye.
Not advisable after
eye surgery or eye
procedures.
 NOTES
It is advised that most of these exercises
be performed in front of a mirror for
accuracy in locating each facial zone.
SKIN ILLUMINATION
WORKOUT
This series of exercises focuses on reviving skin
using sweeping motions to flush toxins, and the
pinch-and-hold technique to promote blood flow and
reveal a more radiant complexion. The pinch offers
intense relief in a five-second hold, which is why it
is advisable to use a favorite scented facial oil or
face cream to help you breathe through each hold.

Start this series of exercises

with Deep Breaths with Scent
(see page 17).
 106
Face Workouts for Beginners

LIGH T FACIA L MASSAGE

This exercise helps to create a balanced state of mind and
gently wakes up the face.

1
Benefits
Gentle awakening
Apply scented
technique to apply
facial oil or cream
facial oil or face
to the palms of
cream, which can be
the hands and
performed daily.
press together.
Pat the palms on
the face, while
deeply inhaling
the scent.
REPEAT
Once

TIME
15 seconds 2
ENVIRONMENT Using light
Standing or seated. pressure, glide
In front of a mirror the hands outward
over the cheeks,
then over the
EQUIPMENT forehead, down
Scented facial oil the nose, and
or face cream over the cheeks
to the ears.
 107
Skin Illumination Workout

NECK MASSAGER
An effective way to move f luid retention is through massage, which
will also stimulate the lymph glands into oxygenating.

Benefits
Promotes definition
on the neck and chin.

REPEAT
Perform massage strokes
20 times

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

EQUIPMENT
Scented facial oil Apply a little scented facial oil or cream to the fingertips,
or face cream then smooth it through the fingers. With closed fingers at
the base of the neck, lightly stroke up to the chin,
making sure to alternate hands.
 108
Face Workouts for Beginners

C O L L A R B O NE P R E S S
With the use of firm pressure, f luid retention can be effectively
moved, reducing toxins and increasing blood f low.

1
Benefits Using f lat, closed
De-puffs the skin,
fingers on the
offering definition to
right hand, press
the décolletage area.
firmly into the left
Improves circulation
collarbone in deep
to benefit skin’s
circular motions
clarity.
for ten seconds,
working from the
center of the chest
along the length
of the collarbone.
REPEAT
Once

TIME
Approximately
2
3 minutes

ENVIRONMENT
Standing or seated. Repeat on
In front of a mirror the right side
of the body.

EQUIPMENT
None
 109
Skin Illumination Workout

JAW ST ROKES
To illuminate skin the emphasis lies in increased circulation to the
jawline where toxins can accumulate. Skin quality can be greatly
improved with continued stimulation to this area.

Benefits
Sculpts the jawline.
Can improve clarity
of skin.

REPEAT
5 times

TIME
Approximately
1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

Apply a little facial oil or cream to the jaw. Create two

“V” shapes with the index and middle fingers, face
EQUIPMENT down, then place them onto the chin, with the fingers
Facial oil or face cream
interlaced. Using firm pressure, quickly sweep the
fingers up to the ears, keeping the jawline between
the index and middle fingers.
 110
Face Workouts for Beginners

C O M P L E X I O N E N H A NC E R
Fluid, f lowing movements over the face help to tone and illuminate
the skin, which can also become a regular part of a facial routine.

Benefits
Improves tone
of complexion.

REPEAT
5 times

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

Apply a few drops of facial oil or cream to the face. Align

both index fingers with the nose, with thumbs positioned
EQUIPMENT under the chin. Using firm pressure, slowly glide the
Facial oil or face cream
hands over the cheeks to the outer part of the face.
 111
Skin Illumination Workout

PINCH AND HOLD: JAW

This exercise concentrates on activating lymph glands to promote
oxygenation, in addition to dispersing f luids around the jaw and neck
area—imperative for definition to be achieved.

1
Benefits
Definition to the
jawline and increased Pinch the chin
blood f low. between the
thumbs and index
fingers, and hold
for five seconds.

REPEAT
5 times

TIME
Up to 2 minutes 2
ENVIRONMENT
Standing or seated.
In front of a mirror Repeat the action
at intervals along
the jawline,
EQUIPMENT working toward
None the ears.
 112
Face Workouts for Beginners

P I NC H A N D H O L D : M O U T H
Using the pinch-and-hold technique around the mouth helps to
reactivate muscles that cause deep lines, including trauma lines.

Benefits 1
Improves mobility
and can soften lines
around the mouth.
Pinch the outer
edge of the
mouth firmly
between the
thumbs and index
fingers, and hold
REPEAT for five seconds.
3 times

TIME
Approximately
30 seconds

2
ENVIRONMENT
Standing or seated.
In front of a mirror

EQUIPMENT Repeat the pinch

None along the natural
contour toward
the nasal passage.
NOTES
The hold time
can be increased to
10 seconds on the
second and third times
if more intensity
is required.
 113
Skin Illumination Workout

P I NC H A N D H O L D : C H E E K S
This exercise helps to increase blood f low, leading to more plumpness
and illumination to the apples of the cheeks.

Benefits
Improves radiance
1
and fullness in
the cheeks. Firmly pinch the
area of skin beside
the nose where
the apples of the
cheeks begin,
between the index
REPEAT fingers and
3 times thumbs. Hold for
five seconds.

TIME
Up to 3 minutes

ENVIRONMENT
Standing or seated.
2
In front of a mirror

EQUIPMENT Repeat the action

None
at intervals along
the upper part of
the cheeks until
NOTES you reach the ears.
The hold time
can be increased to
10 seconds on the
second and third times
if more intensity
is required.
 114
Face Workouts for Beginners

P I NC H A N D H O L D : C H E E K B O N E S
Cheekbones are fundamental to the framework of the face.
This exercise intensely manipulates muscles to encourage
mobility and tone over time.

1
Benefits Firmly pinch the
Improves definition skin under the
and relieves tension. cheekbones
between the index
fingers and
thumbs, starting
beside the nose
where the
REPEAT cheekbones begin.
3 times Hold for five
seconds.

TIME
Up to 3 minutes

ENVIRONMENT 2
Standing or seated.
In front of a mirror

Repeat the action

EQUIPMENT at intervals under
None
the cheekbones
until you reach
the ears.
NOTES
The hold time
can be increased to
10 seconds on the
second and third times
if more intensity
is required.
 115
Skin Illumination Workout

EY E TAPPING
An effective way to move f luid around the eyes and create the
sensation of awakening, is by tapping all around this delicate area.

Benefits
De-puffs, improves
circulation, and wakes
up tired eyes.

REPEAT
10 times

TIME
1 minute

ENVIRONMENT
Standing or seated

EQUIPMENT Firmly tap around the eye area with the ring fingers,
None starting close to the bridge of the nose and moving along
to the outer eye, then over the eyelids.
 116
Face Workouts for Beginners

R EL A X C H EE K S
Slowly stimulating the cheeks using facial oil or cream is an effective
way to activate blood f low and slow down the mind and body.

1 Smooth scented
facial oil or cream
Benefits into the hands.
Relaxes the facial Close the eyes
muscles. Improves and cup the hands
radiance and over the face to
plumpness of the skin. inhale the scent.
Press the palms
confidently onto
the upper parts
of the cheeks and
slowly move in a
circular motion.
REPEAT Make ten circles
10 times clockwise,
10 times in a clockwise
counterclockwise direction.

TIME 2
Up to 2 minutes

ENVIRONMENT
Standing or seated
Repeat in a
counterclockwise
EQUIPMENT direction.
Scented facial oil
or face cream

NOTES
Breathe deeply in this
mindful state.
 117
Skin Illumination Workout

R E L A X B R OW S
Relaxing the brow area can offer a time to be mindful not to
overwork this part of the face, which is vulnerable
to creating unwanted lines.

1 Smooth scented
Benefits facial oil or cream
into the hands.
Brings awareness of Close the eyes
tension or frowning. and cup the hands
Can ease tension over the face to
headaches. inhale the scent.
Press the heels
of the hands
confidently onto
the brow bones
and slowly move
REPEAT in a circular
10 times clockwise,
10 times motion. Make ten
counterclockwise circles clockwise.

TIME
Up to 2 minutes
2
ENVIRONMENT
Standing or seated
Repeat in a
counterclockwise
EQUIPMENT direction.
Scented facial oil
or face cream

NOTES
Breathe deeply in this
mindful state.
 118
Face Workouts for Beginners

R E L A X FO R E H EA D
Relaxing and gently massaging the muscles of the forehead not
only assists with easing tension but also brings awareness of how
a relaxed forehead should feel.

Benefits
1 Smooth scented
facial oil or cream
into the hands.
Brings awareness of Close the eyes and
tensions that cause cup the hands
lines and wrinkles. over the face to
Can ease tension inhale the scent.
headaches. Press the heels
of the hands
confidently onto
the forehead and
slowly move in a
circular motion.
REPEAT Make ten circles
10 times clockwise,
10 times in a clockwise
counterclockwise direction.

TIME 2
Up to 2 minutes

ENVIRONMENT
Standing or seated
Repeat in a
counterclockwise
EQUIPMENT direction.
Scented facial oil
or face cream

NOTES
Breathe deeply in this
mindful state.
 119
Skin Illumination Workout

GENTLE FACE PINCH

Lightly pinching over the face offers gentle stimulation to promote
blood f low, which reveals more illumination in the skin.

Benefits
Leaves skin feeling
revived, radiant,
and plumper.

REPEAT
Continuously 3 times

TIME
Up to 1 minute

ENVIRONMENT
Standing or seated.
In front of a mirror

Ensure there is a little facial oil or cream on the

EQUIPMENT fingertips. Using the tips of the fingers, gently pinch over
Facial oil or face cream the face starting with the cheeks, over the temples, up to
the forehead, over the cheeks, and along the jawline.

NOTES
Can be performed with
eyes closed.
 NOTES
The exercises have been modified
for ease, with no equipment
necessary, and can be performed
anywhere, so are ideal on a work
break or when time is limited.
 EXPRESS
WORKOUTS
These workouts were created to offer a
dynamic sequence of exercises to tackle two
common concerns. The Speedy Glow and Lift and
the Speedy De-stress workouts contain the
most energizing exercises for on-the-spot
results, and are designed to be performed as
a whole routine in the order given.
 122
Face Workouts for Beginners

SPEEDY GLOW AND LIFT

To instantly revive the skin, leaving it radiant and lifted, this
workout focuses on increasing circulation in key areas of the face.

w Th u m b P ress J a w S trokes
Slo
Page Page
42 109

1 2
Place the thumbs under the chin and press Create two “V” shapes with the index and
into the groove between the neck muscles and middle fingers and place them face down onto
jawbone, while slowly, continuously, traveling the chin. Using firm pressure, quickly sweep
toward the ears. Repeat four times. the fingers up to the ears. Repeat five times.

n d H o l d : C he H o l d: C hee
nc h a ek h and kbo
Pi s nc nes
Page Pi Pag
113 11 4 e

3 4
Pinch the skin beside the nose where the Pinch the skin under the cheekbones beside
cheeks begin. Hold for five seconds. Repeat at the nose where the cheekbones begin. Hold
intervals along the upper cheeks until you for five seconds. Repeat the action at intervals
reach the hairline. Repeat twice. under the cheekbones. Repeat twice.
 123
Express Workouts

J o i n t P r essure Ear Scrunch

Jaw
Page Page
40 54

5 6
Position the index and middle fingers under Hold around the edges of the ears with the
the earlobes and press firmly for ten seconds. thumb and fingertips, and scrunch up the ears.
Repeat twice. Hold for five seconds. Repeat five times, each
time scrunching the ear slightly differently.

w K nu ckling er E y e Ta p pin
Bro U n d g
Pa Page
100ge 97

7 8
Place the knuckles of the index fingers under Using the ring fingers, start close to the
the inner brows. Use a firm stroke to pull the bridge of the nose and firmly tap underneath
knuckles under and along the length of the the eye, moving along to the outer eye.
brows. Repeat twice. Repeat five times.
 124
Face Workouts for Beginners

SPEEDY DE-STRESS
This combination of previous exercises encourages a state of calm
and relief from tension when time is limited, and can be performed
anywhere. Start this workout with Deep Breaths and Shoulder Rolls
(see pages 16 and 18–19).

e r E y e P r essure k R elief: P art c k Relief: P art 2

Inn Nec 1 N e
Page Page Page
31 § 48 49

1 2 3
Place the index fingers just Position closed fingers at Place closed fingers behind
under each inner brow bone the nape of the neck, then each ear. Press down firmly
to find the tender spot. Press press firmly as you move to the base of the neck.
firmly for ten seconds. down to the collarbone in Repeat five times.
one continuous movement.
Repeat five times.
 125
Express Workouts

n Lin e K n ucklin
a te d C h eeks ke d - I n C h eeks row Part 1 g:
Infl Suc
F

Page Page Page

59 60 90

4 5 6
Inf late the cheeks fully with Firmly purse the lips together Place the knuckles of the
air and hold for ten seconds. and suck in both cheeks. index fingers in between the
Release. Inf late the cheeks Force more suction so that brows. Press firmly and glide
fully and hold for twenty the cheeks are entirely upward in twenty short,
seconds. Repeat twice. def lated with the lips sucked quick strokes, alternating
inward. Hold for fifteen between left and right
seconds. Repeat twice. knuckles. Repeat twice.

n Lin e K n ucklin
F row Part 2 g: p le M assage tr a l M assa ge
Tem Cen
Page Page Page
91 83 85

7 8 9
Place the knuckles of the Close the fingers together Close together the index,
index fingers in between the and place f lat fingertips on middle, and ring fingers of
brows. Pressing firmly, make the temples. Using gentle one hand and place on the
tiny circular motions. Move pressure, apply circular center of the forehead. Using
the motion from close to the strokes to the temple area. firm pressure, move the
inner part of the right brow, Circle ten times in a forward fingertips in a small circular
back to the center, then to motion and ten times in a motion for twenty seconds.
the inner part of the left backward motion.
brow. Repeat twice.
 126

INDEX
Exercises are in
bold.
Cheekbone
Knuckling 72
eyes 94–103
under- 123
G
Gentle Face Pinch
Cheekbone Thumb hooding of 100 119
Press 78–79 inner 31, 98, 124
A
aging, signs of 26, 28,
Cheekbone Warm-
Up 71
serum for 26
tension 32 H
59, 67, 71, 90, 112 cheeks 59, 60, 113, tired 95 Hair Pulling 34
116, 122, 125 Head Massage 35
sculpted 70–79 hooding, of eyes 100
B
balance 98
chin, double 44
Chin Grip 47
F
Face Activator 25
Horizontal
Knuckling 89
Biteable Lips 66 Chin Knuckling 46 face workout,
blood flow 34, 42, 50, circulation 27, 41, 42 fundamental 38–55
54, 66, 87, 108, 113,
119
Collarbone Massage
52
facial routine 110
firming 64
I
Illumination, skin
breathing techniques Collarbone Press fluid retention 26, 30, 106–119
27 108 52, 71–72, 78, 96, Inflated Cheeks 59,
breaths, deep 16 Complexion 102, 107–108, 125
with scent 17 Enhancer 110 111, 115 Inner Eye Pressure
Brow Knuckling cream, eye 26 forehead 32, 82, 118 31, 98, 124
100,123 focus 82–91 Intense Definer 67
Brow Press 86 Forehead Massage Intense Finger Press
Brow Push-Ups 99 E
Ear Pressure Points
29
Forehead Press 33,
77
Intense Under Eye
55 87 101–102
C
Central Massage 85,
Ear Scrunch 54, 123
Ear Tugging 53
Frown Line
Knuckling: Part 1
125
Cheek Massage 28
earlobes 40–41
exercises, preparatory
90, 125
Frown Line
J
jaw 39, 45, 111
Cheek Pushing 61 16–19 Knuckling: Part 2 Jaw Activator 38
Cheekbone Definer: express workouts 91, 125 Jaw Definer 44
Part 1 73 122–125 frowning 84, 89, 99 jaw joint 77
Cheekbone Definer: Eye Definer 103 Full-Face Jaw Joint Pressure
Part 2 74 Eye Massage 95 Circulation 24 40, 123
Cheekbone Definer: Eye Sweeps 26 Full-Face Motion 23 Jaw Strokes 109, 122
Part 3 75 Eye Tapping 115 Full-Face Releaser Jawline Hold 43
Eyebrow Press 32 27 Jawline Pinch 41
 127

K
Knuckle Hold 76
Neck Pinch 50–51
Neck Relief: Part 1
R
Relax Brows 117
28–29
tongue 61, 63
48, 124 Relax Cheeks 116 toning 61, 63, 64–65,
Neck Relief: Part 2 Relax Forehead 118 110, 114
L
Light Facial
49, 124
Neck Stretch 22
Resistant Smile:
Part 1 64
toxins, reducing
108–109
Massage 106 nose 30 Resistant Smile:
lines Part 2 65
deep 28, 59, 67, 71,
112 O U
Under Eye Sweep
trauma 24, 67, 112
Lip Pushing 63
oil, scented 17
Open Jaw Activator
S
serum, eye 26
102
Under Eye Tapping
Lip Warm-Up 58 39 shoulder rolls 18–19 97, 123
lips 66 optic verve 94–103 skin Upward Massage 84
lockjaw 40 Orbital Massage 96 quality of 109
lymph glands (nodes) oxygenation 70, 72, reviving 106–119
53, 107, 111 73, 88, 107 smoother 84, 88–89,
91
V
Vertical Knuckling
sleep, lack of 26 88
M
massage 28, 29, 35, 52,
P
Pinch and Hold:
Slow Jaw Definer 45
Slow Thumb Press
83–85, 95–96,
106–107, 125
Cheekbones 114,
122
42, 122
Speedy De-Stress
W
wake up exercises
deep 46 Pinch and Hold: 124–125 22–35
mouth 112 Cheeks 113, 122 Speedy Glow and warm up exercises
exercises 58–67 Pinch and Hold: Jaw Lift 122–123 22–35, 58, 82
Mouth Activator 62 111 stress 22–24, 33, 98 well-being 85
muscles Pinch and Hold: Sucked-In Cheeks
facial 25, 71 Mouth 112 60, 125
neck 44 Pitter Patter Eyes 94
Pitter Patter

N Forehead 82
preparation, workout
T
teeth 66
Nasal Passage Press 14–19 grinding 40
70 pressure points 30–31, Temple Massage 83,
Nasal Pressure 30 70 125
Neck Massager 107 puffiness 71, 72, 78 thenar (base of thumb)
 128

ACKNOWLEDGMENTS
THERE IS A NEVERENDING LIST OF FRIENDS AND FAMILY TO THANK WHO HAVE
SUPPORTED ME FROM THE START OF LIFE, WHO HAVE CHAMPIONED MY DREAMS
AND BELIEVED IN ME WHEN I BEGAN TO LOSE FAITH. THANK YOU FOR THE
ASSURANCE AND WISDOM.
I DEDICATE THIS BOOK TO MY LATE FATHER, RUDOLPH BHAIRO PERSAUD, WHO
ENCOURAGED ME TO BE HAPPY IN THE SKIN I'M IN, AND WHO INSPIRED ME TO TRUST
IN NATURE BY INSTILLING A HOLISTIC MINDSET TO MY WELL-BEING.
AND TO MY MOTHER, GIRLIE BAKSH, WHO I THANK DEARLY FOR TEACHING ME THE
IMPORTANCE OF SELF-CARE, ALONG WITH THE FUNDAMENTALS OF SKINCARE AND
THE PURPOSE OF FACIAL EXERCISE.
CONTINUOUS GRATITUDE TO VICTORIA KLINCKE FOR THE FRIENDSHIP,
GUIDANCE, AND TRUST.
TO THOSE WHO MADE MY CAREER WHAT IT IS TODAY, I THANK YOU WHOLEHEARTEDLY.
THIS APPRECIATION EXTENDS TO ALL THE BOOKERS, PHOTOGRAPHERS, PHOTOGRAPHY
DIRECTORS, PICTURE EDITORS, BEAUTY EDITORS, ART DIRECTORS, DESIGNERS,
FASHION EDITORS, STYLISTS, CREATIVES, MAKEUP ARTISTS, HAIR STYLISTS, PRS,
PR EXECUTIVES, PRODUCERS, AND MARKETING AND COMMUNICATIONS MANAGERS.
LASTLY, THANK YOU TO THE LITTLE LOVE OF MY LIFE, ZAYN, WHO GIVES ME MORE
LOVE AND JOY THAN I COULD EVER IMAGINE. x

Other books in the series

ISBN 978-1-5923-3792-7 ISBN 978-1-5923-3791-0 ISBN 978-1-5923-3872-6 ISBN 978-1-5923-3871-9 ISBN 978-1-5923-3941-9