Exercises

The complete
training guide.

Six proven exercises to strengthen your jaw muscles, reduce double chin, and build a more defined jawline. Each includes step-by-step instructions, tips, and safety notes.

01Mewing02Jaw Clench & Release03Chin Lifts04Resistance Jaw Opening05Neck Curl-Ups06Exaggerated Vowels
01

Mewing

Proper Tongue Posture
ContinuousTongue, jaw, full faceBeginner

Mewing is the practice of maintaining proper tongue posture — resting your entire tongue flat against the roof of your mouth. Named after orthodontist Dr. John Mew, it is the foundational technique that many jaw training practitioners build upon.

Step-by-step

  1. 1Close your mouth and bring your teeth lightly together — not clenching, just touching.
  2. 2Place the TIP of your tongue on the roof of your mouth, just behind your front teeth (not touching them).
  3. 3Now press the ENTIRE tongue — including the back — flat against the roof of your mouth. This is the part most people miss.
  4. 4Breathe through your nose. Your lips should be sealed but relaxed.
  5. 5Try to maintain this position throughout your entire day. It should eventually become your default resting position.

Tips

  • +Say the word "SING" and notice where your tongue goes at the "-NG" sound. That is the correct mewing position.
  • +The back of the tongue is the hardest part to keep pressed up. Focus on this area.
  • +Do not press so hard that you feel pain. Gentle, constant pressure is the goal.

Safety Note

Mewing should not cause pain. If you experience jaw tension or TMJ discomfort, reduce the pressure. There is limited clinical evidence that mewing changes bone structure in adults.

02

Jaw Clench & Release

Masseter Isolation
5 minutesMasseter musclesBeginner

The masseter muscle is the primary jaw muscle responsible for that angular, defined look. Like any muscle, it responds to resistance training. This exercise isolates the masseter through controlled clenching and releasing.

Step-by-step

  1. 1Sit or stand with good posture. Keep your head level, not tilted.
  2. 2Close your mouth and clench your teeth together firmly — not painfully, but with strong pressure.
  3. 3Hold the clench for 10 seconds. You should feel the muscles on the sides of your jaw engage.
  4. 4Release completely and let your jaw relax for 5 seconds.
  5. 5Repeat for 10-15 repetitions. Do 3 sets per day.

Tips

  • +Place your fingers on the sides of your jaw while clenching to feel the masseter muscles activate.
  • +Increase hold time gradually — work up to 15-20 second holds over a few weeks.
  • +For added resistance, use a jaw exerciser tool (silicone bite pad).

Safety Note

Excessive clenching can cause TMJ issues, tooth damage, or headaches. Start easy and build up gradually. If you have bruxism (teeth grinding), consult your dentist first.

03

Chin Lifts

Kiss the Ceiling
3 minutesSubmental, platysmaBeginner

This exercise targets the muscles underneath your chin — the area where double chins form. By stretching and contracting these muscles, you can improve tone and reduce sagging under the jawline.

Step-by-step

  1. 1Stand or sit with your spine straight.
  2. 2Tilt your head back to look directly at the ceiling.
  3. 3Pucker your lips tightly as if trying to kiss the ceiling.
  4. 4You should feel a strong stretch in the muscles under your chin and the front of your neck.
  5. 5Hold for 10-15 seconds, then return to neutral.
  6. 6Repeat 10-15 times.

Tips

  • +For a stronger contraction, push your lower jaw forward while looking up.
  • +Move slowly and with control — quick jerky movements can strain your neck.
  • +Do this exercise after meals or while watching TV — it is easy to fit into your routine.

Safety Note

If you have neck problems or cervical spine issues, skip the head tilt. You can modify by keeping your head level and just doing the lip pucker.

04

Resistance Jaw Opening

Bodyweight Resistance
5 minutesJaw, neck, submentalIntermediate

Using your own fist as resistance, this exercise forces your jaw-opening muscles to work harder. It is an effective way to strengthen the full jaw complex without any equipment.

Step-by-step

  1. 1Make a fist and place it directly underneath your chin.
  2. 2Push your fist upward with moderate pressure against the underside of your jaw.
  3. 3While maintaining that upward pressure, slowly open your mouth against the resistance.
  4. 4Hold the open position for 5 seconds, then slowly close.
  5. 5Do 3 sets of 10 repetitions.

Tips

  • +You can do this seated at a desk with your elbow on the desk for stability.
  • +Gradually increase the upward pressure from your fist as you get stronger.
  • +Focus on slow, controlled movements — not speed.

Safety Note

Do not use excessive force. The jaw joint (TMJ) is delicate. If you hear clicking or feel pain in the jaw joint, reduce the resistance.

05

Neck Curl-Ups

The Neck Crunch
5 minutesPlatysma, sternocleidomastoid, submentalIntermediate

Think of this as a crunch for your neck. It targets the platysma (the sheet of muscle running from your jawline to your collarbone) and the muscles under the chin.

Step-by-step

  1. 1Lie flat on your back on the floor or a bed.
  2. 2Press your tongue against the roof of your mouth (mewing position).
  3. 3Tuck your chin to your chest, then lift your head about 2 inches off the ground.
  4. 4Hold for 3-5 seconds, then lower slowly. Do NOT let your head drop — control it.
  5. 5Start with 3 sets of 10. Build up to 3 sets of 20 over several weeks.

Tips

  • +Keep your tongue pressed firmly to the roof of your mouth throughout — this engages the submental muscles.
  • +If this is too difficult, start by just tucking your chin while lying down without lifting.
  • +These muscles fatigue quickly. Do not be surprised if you can only do a few reps at first.

Safety Note

Stop immediately if you feel sharp pain in your neck. This exercise is not suitable for people with cervical spine conditions.

06

Exaggerated Vowels

Full Face Activation
3 minutesFull face, jaw, lips, cheeksBeginner

By dramatically exaggerating the mouth shapes of vowel sounds, you engage a wide range of facial muscles simultaneously. A popular face yoga technique that targets overall facial tone.

Step-by-step

  1. 1Open your mouth as wide as possible and form a big "O" shape. Hold for 5 seconds.
  2. 2Transition to a wide "E" shape — pull the corners of your mouth back as far as possible. Hold 5 seconds.
  3. 3Alternate between "O" and "E" slowly and with control.
  4. 4You can add "A" (mouth wide open, jaw dropped) for extra range of motion.
  5. 5Do 3 sets of 15 repetitions (one O-E cycle = one rep).

Tips

  • +Exaggerate the shapes as much as possible — the more range of motion, the more muscle engagement.
  • +Do this exercise in front of a mirror to ensure you are engaging fully.
  • +This pairs well with mewing — maintain tongue position when your mouth is closed between sets.

Safety Note

Generally very safe. If you experience jaw clicking during the wide-open shapes, reduce the range of motion.

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