exercises for the
super face course
Author Anastasia Burdyug
© TAKECLASS Ltd (2022 — 2023) ALL RIGHTS RESERVED
CONTENT
The upper face part
Eye Opening Exercise
Lower Eyelid Lifting Exercise 4
Upper Eyelid Lifting Exercise 5
Forehead Smooth out Exercise 5
The lower face part
Cheek Firming Exercise
Perfect Nose Exercise 6
Lip Plump Exercise 7
Lip Corners Lift Exercise 7
Nasolabial folds Smooth Exercise 8
Jawline Sculpt Exercise 8
Energising Face Exercise 9
Perfect face contour Exercise 9
Neck Lifting Exercise 10
Neck and Double chin Toning Exercise 10
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(Advanced Level)
The upper face part
Eye Opening Advanced Exercise
Lower Eyelid Lifting Advanced Exercise 11
The upper/lower face part
Forehead Smooth out Advanced Exercise
Cheek Firming Advanced Exercise 12
The lower face part
Perfect Nose Advanced Exercise
Jawline Sculpt Advanced Exercise 13
Lip Plump Advanced Exercise
Neck and Double chin Toning Advanced Exercise 14
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The upper face part
Eye Opening Exercise
We put the index and middle
fingers on the inner and outer
corners of the eyes. Don't push.
Squint and relax the lower eyelids 10
times. After that, we close our eyes
tightly, counting to 20.
Lower Eyelid Lifting
Exercise
We put the index and middle
fingers on the inner and outer
corners of the eyes. We look up and
squint our lower eyelids 10 times. On
the tenth time we freeze and count
to 20 in our minds.
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Upper Eyelid Lifting
Exercise
We put the index and middle
fingers under the eyebrows and
raise them just a couple of
millimeters. We look straight ahead.
Lift and relax the upper eyelids 10
times, keeping the gaze at one
point. Then we look down and lift-
relax the upper eyelid 10 times more.
The eyeballs are still motionless, we
constantly look down.
Forehead Smooth out
Exercise
We bend the index fingers slightly
and put them above the eyebrows.
We pull the skin down with our
fingers, and raise our eyebrows,
overcoming resistance, then relax.
Repeat 10 times. On the 10th time,
we hold our eyebrows at the top,
look up and freeze, counting to 20.
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The lower face part
Cheek Firming Exercise
The starting position of the mouth is
an oval: we pull the lips forward, as if
we want to pronounce the sound
"u", and then "o". Barely touching, we
put our index fingers on our cheeks
and wrinkle our nose 30 times.
Perfect Nose Exercise
We put the index finger under the
nose, raise it so that the upper lip
rises, exposing the teeth. Through
the resistance of the finger, we roll
the upper lip behind the teeth 20
times.
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Lip Plump Exercise
We strain the middle of the lips, as if
holding a pencil. Lightly tap the
center of the lips with your index
finger to concentrate the tension
there. Take your finger away and
count to 20.
Lip Corners Lift Exercise
Stretch your lips in a smile keeping
the mouth closed and straining only
the corners of the lips. Tap them
lightly with your fingers, increasing
the tension even more, and then
pull your fingers away. We move our
fingers up and down, imagining
that our lip corners repeat these
movements. Count to 20.
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Nasolabial folds Smooth
Exercise
The starting position of the mouth is
an oval: we pull the lips forward, as if
we want to pronounce the sound
"u", then "o". Barely touching the
face, we slowly move our index
fingers up and down the nasolabial
folds, and then we take them off.
Holding our fingers in front of us, we
raise and lower them up and down.
This will help to focus attention on
the nasolabial area. We count to 20
to ourselves.
Jawline Sculpt Exercise
We roll our lips inwards, pulling the
skin of the chin as much as possible.
Do not overstrain the jaw and do not
stretch the lips in a smile. We put
the index finger on the chin (for
control) and make scooping
movements with the lower jaw 10
times.
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Energising Face Exercise
We roll our lips inwards, pulling the
skin of the chin and cheeks. Make
sure that there are no wrinkles, as
with a smile. While holding this
position, we make circular
movements with our palms in front
of the face to focus attention on the
area of tension. Count to 20 in your
mind.
Perfect face contour
Exercise
We roll our lips inwards, pulling the
skin of the chin and cheeks. While
holding this position, we make
circular movements with our palms
in front of the face, focusing
attention on the cheekbones and
the area around the eyes. We look
up and squint our lower eyelids,
counting to 20.
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Neck Lifting Exercise
We connect our hands at the wrists.
Without separating, we put them to
the neck, keeping the forearms
parallel to the floor. Next, we push
the neck with our hands, while the
neck is pressing them back, creating
resistance. At the moment of the
push, we strain the skin of the neck.
We do this movement 10 times.
Neck and Double chin
Toning Exercise
We put our palm on the collarbone,
at the base of the neck, without
strong pressure. We smile with the
full width of the lips, not exposing
our teeth, and, keeping a straight
back, we tilt our head back and
return. Repeat 10 times.
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(Advanced Level)
The upper face part
Eye Opening Advanced
Exercise
We connect the index fingers and
put them in the deepest point on
the bridge of the nose. We place our
thumbs on the lower eyelids under
the eyelashes. The other fingers are
straightened and relaxed. The skin
on the bridge of the nose is lifted up
a couple of millimeters, whereas the
skin under the eyes is slightly pulled
to the temples with thumbs. We
close our eyes tightly, without
straining the lower part of the face,
and count to 20
Lower Eyelid Lifting
Advanced Exercise
Squint the lower eyelids without
straining the upper ones, forehead,
nose and lips. We look up and very
gently put our index fingers on the
squinted lower eyelids. A slight
tremor should be felt under the
fingers. We count to 20.
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The upper/lower face part
Forehead Smooth out
Advanced Exercise
We bend the fingers of both hands,
as if holding big apples in them, and
connect the little fingers. Place bent
ones above the eyebrows and little
ones on the bridge of the nose. We
pull the skin down with our fingers,
and raise the eyebrows up,
overcoming the resistance. Look up
and count to 20.
Cheek Firming Advanced
Exercise
Pull your face into an oval, as if
pronouncing the sound "o". We try
not to strain the chin but stretch the
skin from the temples to the lips.
Wrinkle your nose 10 times. On the
10th time, we freeze; lower one
hand, raise the other up and
mentally stretch our cheeks to the
palm, imagining that invisible
threads connect them. We count to
20 in our minds.
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The lower face part
Perfect Nose Advanced
Exercise
The index finger of the left hand is
placed under the nose. On the right
hand we connect the thumb and
index fingers and, holding them
parallel to the floor, put them in the
middle of the nose – where the
hump ends and the cartilage
begins. Lightly press on the nose.
With the left hand, we lift the tip of
the nose so that the upper lip rises.
We roll up the upper lip behind the
upper teeth and relax. Repeat 20
times
Jawline Sculpt Advanced
Exercise
We roll our lips inwards, pulling the
skin of the chin as much as possible.
Do not overstrain the jaw and do not
smile. We put our index finger on
the chin and make scooping
movements with the lower jaw 5
times: open and close the mouth,
keeping the lips rolled up. Then we
raise our head a little and repeat the
same thing 5 more times. And now
a little higher. We lift our palm above
our head and stretch the chin trying
to reach it. Count to 20
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Lip Plump Advanced
Exercise
We smile as wide as possible,
exposing our teeth, and roll our
upper lip inside so that it is not
visible. If it is difficult, you can hold it
with your finger. We keep tension in
the upper lip, but relax the lower
one and the wings of the nose.
Lightly tap your finger on
(continued on the next page -
continuation) the middle of the lip,
concentrating the tension at this
point. We remove the finger, keep
the tension where we have touched,
and count to 20. Next we tap on the
corners of the lips with two fingers,
also pull the fingers away and,
keeping the tension, count to 20.
Neck and Double chin
Toning Advanced Exercise
We place the left hand at the base of
the neck, on the collarbone and
stretch the neck a little forward. We
smile with the full width of the lips,
without exposing the teeth and stick
out the tip of the tongue a little. Push
off from the wall with your hand, as if
you are swinging and stretch forward
with your chin, keeping the smile.
Repeat the rocking 10 times. Then we
turn the chin to the left and push off
another 10 times. And repeat it 10
more times with the chin turned to
the right.
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