Weight gain is the culmination of eating excessive calories and not being active enough to burn them off. Your stomach, legs, back, chest, arms and butt all gain weight from this same formula. When it comes to your cheeks, they too are not exempt. To lose cheek weight, you need to follow an approach that involves your whole body; that there is no such thing as spot reducing. But there are some exercises you can do to firm up the muscles in your cheeks and make them look more toned.
Step 1
Avoid ill-advised foods like cakes, cookies, pies, candy, chips, french fries, pizza, pastries and doughnuts. Keep your diet completely clean by only eating nutrient dense foods like fruits, vegetables, whole grains, lean meats and beans.
Step 2
Reduce your intake of high calorie beverages that can cause weight gain like fruit drinks, soda, lattes with sugar, milk shakes and alcoholic beverages. Drink 8 to 10 glasses of water a day instead to keep your calories down and to help hydrate your body.
Step 3
Perform 12 to 15 reps and three to four sets of bench presses, lateral raises, lat pulldowns, triceps pushdowns, biceps curls and lunges. Do these exercises three times a week on alternating days and use moderate weights.
Step 4
Do cardio for 30 to 45 minutes three times a week on alternating days. Perform exercises like running, elliptical training, cross country skiing, biking, stair stepping, jumping rope or fast paced walking to burn fat and lose weight throughout your whole body.
Step 5
Use your fingers to manually exercise your cheeks. Place three of your fingers in the center of your cheeks. Apply downward pressure as you try to make a big smile. Hold for 10 to 15 seconds and release. Take a few deep breaths and repeat for 8 to 10 reps.
Step 6
Smile as widely as you can. Start with your lips closed and relaxed. Keep your lips closed and draw the corners of your lips back towards your ears in a large smile. Crunch your nose up in the air and feel your cheek muscles engaging. Hold for 10 to 15 seconds, release and repeat for 8 to 10 reps.
Step 7
Alternate opening and closing your mouth. Start with your lips closed. Open your mouth as wide as you can in a yawning motion. Hold for 10 to 15 seconds, release and repeat for 8 to 10 reps.
Step 8
Use air to work your cheek muscles. Close your mouth and forcefully blow air into your body lip. Hold for 10 seconds, then move the air to your left cheek. Hold for 10 seconds, continue to your right cheek and then your whole mouth. Take a few breaths to rest and repeat for 8 to 10 reps.
Step 9
Do your cheek exercises in the order they appear once in the morning and once in the evening.
Tips and Warnings
- Weight training will help build muscle, which can increase your caloric expenditure by way of an elevated metabolism.
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