Press Here! Face Workouts for Beginners: Pressure Techniques to Tone and Define Naturally [1 ed.] 1592339425, 9781592339426, 9781631598562

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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 All rights reserved. No part of this book may be reproduced in any form without written permission of the copyright owners. All images in this book have been reproduced with the knowledge and prior consent of the artists concerned, 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 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 retail, wholesale, promotional, and bulk purchase. For details, contact the Special Sales Manager by email at [email protected] or by mail at The Quarto Group, Attn: Special Sales Manager, 100 Cummings Center, Suite 265-D, Beverly, MA 01915, USA.

Welcome 

6

Introduction8 About This Book

Chapter 1

GET READY 

10

12

Preparing for the Workouts 

14

Preparatory Exercises 

16

23 22 21 20 24 1 2 3 4 5 ISBN: 978-1-59233-942-6 eISBN: 978-1-63159-856-2 Digital edition published in 2020 QUAR.327858 Conceived, edited, and designed by Quarto Publishing plc. 6 Blundell Street, London N7 9BH Editor: Claire Waite Brown Senior art editor: Emma Clayton Designer: Joanna Bettles Illustrator: Kuo Kang Chen Publisher: Samantha Warrington Printed in Singapore. 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.

Chapter 2

WARM UP AND WAKE UP  20 Chapter 3

FUNDAMENTAL FACE WORKOUT  36

CONTENTS Chapter 4

MOUTH IN MOTION  Chapter 5

SCULPTED CHEEKS  Chapter 6

FOREHEAD FOCUS  Chapter 7

OPTIC VERVE 

56 68 80 92

Chapter 8

SKIN ILLUMINATION WORKOUT 104 Chapter 9

EXPRESS WORKOUTS 

120

Speedy Glow and Lift 

122

Speedy De-stress

124

Index 

126

Acknowledgments 

128

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 pages 12-19 In this chapter you will learn how to plan for your facial workout sessions by considering your environment, your mindset and breathing techniques, and any equipment that might be required.

16

17

Face Workouts for Beginners

get ready

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

Benefits Can help reduce stress and assist the function and effectiveness of the lymph system.

Deep Breaths

Benefits

Deep breaths center the mind and body toward a relaxing state before exercises are performed.

Inhaling the scent before breathing can help to relax the body and ease the mind.

Deep Breaths with Scent This variation on the Deep Breaths exercise includes the added benefit of inhaling a scented facial oil or face cream.

REPEAT

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.

5 times

NOTES

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).

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.

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Preparatory Exercises These exercises can be performed before you begin your chosen workout.

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11 About This Book

21 Introduction The introduction to each exercise provides vital insight into what happens during the process.

The Workouts pages 20-119 These workouts are designed to target particular areas of the face—such as the eyes, mouth area, and skin. Follow the f low of exercises, which are best performed in the order given.

Steps Illustrations and detailed text make the exercise easy to replicate.

62

63

Face Workouts for Beginners

Mouth in Motion

MOUTH ACTI VATOR

LIP P USHING

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

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

1

1

Benefits

Benefits

Purse the lips firmly together with the index finger placed between them. Use the lips to move the finger forward and backward.

Tones and defines around the lips, mouth, and cheeks.

REPEAT

Targets and prevents a downturned mouth and sagging. Increased mobility.

Push the tongue below the lower lip and sweep along from one side to the other. Hold for ten seconds at the lip edge.

REPEAT

4 times

Twice

TIME

TIME

Up to 1 minute

2

Up to 30 seconds

2

ENVIRONMENT None

ENVIRONMENT

Standing or seated

EQUIPMENT

The information given in these panels is intended to provide the best-case scenario. It 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 cut it short. If you don't have a mirror or face cream these exercises are still for you. Modify where you must and enjoy!

EQUIPMENT

Continue for up to fifteen seconds.

None

NOTES

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Express Workouts pages 120-125

Routine Follow these exercises in the order provided.

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Benefits See at a glance the benefits each exercise imparts.

31 The two express workouts have been put together using a number of the exercises from the previous chapters, combined in a unique order to target two common concerns.

Sweep the tongue back to the other side and hold for ten seconds at that lip edge.

Standing or seated

Do not perform this exercise if you have had recent dental work.

Steps A condensed description of the exercise is given, with a crossreference to the full exercise. 122

123

Face Workouts for Beginners

Express Workouts

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.

Slo

w Th u m b P ress

J a w S trokes

Page 42

1

Place the thumbs under the chin and press into the groove between the neck muscles and jawbone, while slowly, continuously, traveling toward the ears. Repeat four times.

Pi

nch

Jaw

Page 109

a n d H o l d : C hee

ks

Page 113

2

Create two “V” shapes with the index and middle fingers and place them face down onto the chin. Using firm pressure, quickly sweep the fingers up to the ears. Repeat five times.

a nch Pi Page

n d H o l d: C heekb

one

s

114

3

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.

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Page 54

4

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.

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5

Position the index and middle fingers under the earlobes and press firmly for ten seconds. Repeat twice.

Bro

Ear Scrunch

J o i n t P r essure

Page 40

w K nu ckling

Pa 100ge

6

Hold around the edges of the ears with the thumb and fingertips, and scrunch up the ears. Hold for five seconds. Repeat five times, each time scrunching the ear slightly differently.

Und

er E y e Ta p ping

Page 97

7

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.

8

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.

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Anywhere, Any time These exercises have been modified, and can be performed without equipment.

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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.

Benefits Can help reduce stress and assist the function and effectiveness of the lymph system.

Deep Breaths Deep breaths center the mind and body toward a relaxing state before exercises are performed.

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 Inhaling the scent before breathing can help to relax the body and ease the mind.

Deep Breaths with Scent This variation on the Deep Breaths exercise includes the added benefit of inhaling a scented facial oil or face cream.

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

Benefits Releases tension and acknowledges alignment in the body.

Stress can be felt in the shoulders, so loosening the muscles in this area helps you to feel grounded and improves posture.

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 None

NOTES

Keep shoulders down so as not to create strain. Only go as far as feels comfortable, and don’t forget to breathe.

Standing tall, place the left hand over the head, 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.

2

Repeat the exercise with the right hand to stretch the 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.

Benefits

1

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

EQUIPMENT None

Quickly release, allowing the eyes and mouth 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 time, helps to avoid deep lines.

Purse the lips tightly together.

REPEAT

5 times clockwise, 5 times counterclockwise

TIME

2

3

20 seconds

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT None

Slowly move the mouth in a circular motion, concentrating on keeping the motion fully articulated. Make five circles in a clockwise direction.

Make five circles counterclockwise.

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 None

Open the eyes and mouth wide, stick out the tongue, and 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

EQUIPMENT

Eye cream or serum

NOTES

Ensure pressure is gentle, as if quickly sweeping the surface of the skin.

Apply eye cream or serum to the area under the eyes. Place the middle fingers under each eye close to the nose, then gently sweep outward.

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 None

NOTES

Ensure cheeks and area around the mouth are fully expanded with air.

With shoulders back and relaxed, breathe in and hold the breath with the cheeks filled and puffed out. Hold for approximately five seconds.

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 Benefits This exercise offers instant relief under the cheekbones, and immediate toning.

REPEAT Twice

TIME

20 seconds

Gently interlock the fingers and place the hands over the face with the thenar (the f leshy part of the hand at the base of the thumb) pressed under the cheekbones close to the nose. Use small circular movements of the thenar to slowly massage all along the cheekbones.

2

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT None

NOTES

Ensure reasonable pressure is applied for optimum results.

As you work farther away from the nose you can unlock the fingers to continue the massage.

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

EQUIPMENT None

NOTES

If performing to relieve headaches, work slowly and repeat until some tension is released.

Place the hands on the forehead. Confidently press the thenar (the f leshy part of the hand at the base of the thumb) into the skin using circular motions, working from the center out.

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

EQUIPMENT None

NOTES

Take deep breaths throughout this exercise.

Place the index fingers over the tender points beside the nasal passage. Press down firmly and hold.

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

EQUIPMENT None

NOTES

Take deep, steady breaths throughout this exercise. Hands can be unclasped also.

Place the index fingers just under each inner brow bone with clasped hands for even pressure. Find the tender spot, then press firmly and hold.

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

EQUIPMENT None

NOTES

Don’t forget to breathe deeply and steadily through the tension.

Repeat, moving the fingers along the brow a little each time. The final press should be made just before the temples.

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 the forehead and energizes the area. Activates underused muscles.

1 Place the index fingers at the center of the forehead. Press firmly and hold for five seconds.

REPEAT

Press and hold for 5 seconds at each point along the forehead

TIME

20 seconds

2

ENVIRONMENT

Standing or seated

EQUIPMENT None

NOTES

Breathe through any tension. Do not press directly onto the temples. The exercise can be repeated to ease tension headaches.

Repeat, moving the fingers along the forehead a little each time. The final press should be made just before the temples.

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.

Benefits

1

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

ENVIRONMENT

2

Standing or seated

EQUIPMENT None

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.

Repeat the same process over the entire head.

35 Warm up and Wake up

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

Benefits

1

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 None

Keep contact with 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 and tension. Improved quality of skin and definition to the jawline.

1 Smooth facial oil or cream over the face and neck. Bend the index fingers, then press the knuckles confidently onto the jawline, under the earlobes. Hold for up to three seconds. Release.

REPEAT Twice

TIME

Up to 2 minutes

ENVIRONMENT

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

EQUIPMENT

Facial oil or face cream

NOTES

Do not perform if the area is swollen or tender to touch, or after dental care.

2 Move the knuckles along the jawline a little and repeat the hold. Continue all along the jaw.

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 and tension. Improved quality of skin and definition to the jawline.

1

REPEAT Twice

TIME

Smooth facial oil or cream over the face and neck. Bend the index fingers, then press the knuckles confidently onto the jawline, under the earlobes. As you press, open your mouth. Hold for up to three seconds. Release.

Up to 2 minutes

ENVIRONMENT

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

EQUIPMENT

Facial oil or face cream

NOTES

Do not perform if the area is swollen or tender to touch, or after dental care.

2 Move the knuckles along the jawline a little and repeat the hold. Continue all along the jaw.

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

EQUIPMENT None

NOTES

Do not perform if pain is immediate when pressed, or after dental care.

Position the index and middle fingers under the earlobes and press firmly for ten seconds.

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 Releases stiffness and activates blood f low through the skin.

1 Starting under the earlobes, firmly pinch the skin on the jaw between the index fingers and thumbs, feeling a tug on the muscle. Hold for five seconds.

REPEAT Twice

TIME

Up to 1 minute

ENVIRONMENT

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

2

EQUIPMENT None

NOTES

Do not perform if the area is swollen or tender to touch, or after dental care.

Repeat the action at intervals along the jawline.

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

EQUIPMENT

Facial oil or face cream

NOTES

Do not perform if the area is swollen or tender to touch, or after dental care.

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, continuously, traveling toward the ears.

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.

Benefits

1 Place the thumbs under the chin and press into the groove between the neck muscles and jawbone. Hold for ten seconds. Breathe through any discomfort to get more relief.

Effective toning to the jawline.

REPEAT Once

TIME

Up to 5 minutes

ENVIRONMENT

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

EQUIPMENT None

NOTES

Use bent index fingers on the jawline to steady the action. Breathe deeply and steadily throughout.

2 Repeat the action at intervals all along the jawline, working toward the ears.

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 and jawline.

1 In a comfortable position, tip the head back. Open the mouth and position the jaw forward.

REPEAT

Repeat 8 times. Relax, then repeat another 8 times

TIME

40 seconds

ENVIRONMENT

Standing or seated

EQUIPMENT None

NOTES

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

2 Force the mouth to close. You should feel the stretch around and under the chin.

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 f luids around the chin and jawline.

1 In a comfortable position, tip the head back. Take four seconds to open the mouth and position the jaw forward.

REPEAT

Open and close 4 times

TIME

Up to 1 minute

ENVIRONMENT

Standing or seated

2

EQUIPMENT None

NOTES

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

Now take four seconds to close the mouth.

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 of one index finger into the center of the chin. Press and hold for ten seconds to adapt to the pressure and sensation.

Releases any tensions in the chin area.

REPEAT Once

TIME

Up to 2 minutes

ENVIRONMENT

2

Standing or seated

EQUIPMENT None

NOTES

Do not perform after dental care.

Make tiny circular movements with the knuckle.

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 None

Grip the chin between the index fingers and thumbs, and 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 neck tension. State of relaxation.

1 Smooth facial oil or cream over the neck. Position closed fingers at the nape of neck.

REPEAT

5 times

TIME

15 seconds

ENVIRONMENT

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

EQUIPMENT

Facial oil or face cream

NOTES

Ensure shoulders are rolled back and down. Take long, deep breaths.

2 Press firmly as you move down to the collarbone in one continuous movement.

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 of relaxation.

1 Smooth facial oil or cream over the neck. Place closed fingers behind each ear.

REPEAT

5 times

TIME

15 seconds

ENVIRONMENT

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

2

EQUIPMENT

Facial oil or face cream

NOTES

Ensure shoulders are rolled back and down. Take long, deep breaths.

Press down firmly to the base of the neck.

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.

Benefits

1

Immediate relief from tightness or strain. Over time the exercise can improve definition.

Pinch the skin under the ears between the thumbs and bent index fingers. Hold for twenty seconds or until there is relief.

2 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 at the nape of the neck and working down to the base.

TIME

5 minutes

ENVIRONMENT Seated

EQUIPMENT None

4

NOTES

Do not perform if under medical care: This exercise is performed close to lymph glands and can be too sensitive an exercise to perform if taking medication.

Using one hand, pinch and hold the skin under the chin. Repeat at intervals, working 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 De-puffs skin offering definition. Improves circulation and immunity function.

1 Using f lat, closed fingers, gently press along the collarbone, from the inside out toward the shoulder. Repeat four times.

REPEAT

5 times along the collarbone, 5 times under it

TIME

30 seconds

2

ENVIRONMENT

Standing or seated

EQUIPMENT None

NOTES

These massages can be performed on both sides at the same time by crossing the hands over the body.

Using f lat, closed fingers, gently press under the collarbone four times. Repeat along and under the collarbone on the other side of 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 Instant tension reliever. Helps to tone and de-puff the upper jaw.

1 Hold the tops of the ears between the index fingers and thumbs. Pinch and give the ears a tug—a quick pull and release.

REPEAT Twice

TIME

25 seconds

ENVIRONMENT

Standing or seated

2

EQUIPMENT None

NOTES

Do not perform if you have a cold or cough, or any ear, nose, or throat issues.

Repeat at regular intervals, working down the outer edge of both ears.

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

EQUIPMENT None

NOTES

Do not perform if you have a cold or cough, or any ear, nose, or throat issues.

Hold around the edges of the ears with the thumbs and fingertips, and scrunch up the ears. Hold for five seconds.

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 Offers instant relief. Softens jawline. Produces a sense of well-being.

1 Pinch the tops of the ears between the index fingers and thumbs. Hold for ten seconds.

REPEAT Once

TIME

Up to 1 minute

ENVIRONMENT

Standing or seated

2

EQUIPMENT None

NOTES

Do not perform if you have a cold or cough, or any ear, nose, or throat issues.

Repeat at intervals all the way down the outer edge of both ears.

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 None

NOTES

As more vibration and sound is created on each exhale, more relaxation is achieved.

Gently blow through the lips while keeping the mouth rested. Gradually build up the effort to try to create a vibration and sound.

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

EQUIPMENT None

Inf late the cheeks fully with air and hold for ten seconds. Release. Inf late the cheeks fully with air and hold for twenty seconds.

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

1 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. In front of a mirror

EQUIPMENT None

NOTES

Over time, build up to a repeat of 4 times, or holding for 20 to 30 seconds.

2 Suck in both cheeks, then force more suction so that the cheeks are entirely def lated with the lips sucked inward. Hold for fifteen 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. Increased mobility and toning to the facial structure.

1 Push the tongue into the side of the cheek as firmly as possible and hold for a few seconds.

REPEAT

Twice on each side of the mouth

TIME

Up to 3 minutes

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT None

NOTES

This is an ideal exercise post-recovery or post-trauma. Do not perform straight after dental work.

2

Maneuver the tongue around the cheek areas and hold for a few seconds or until tension is released. Try to push the tongue into hardto-reach areas. Repeat with the other cheek.

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 firmly together with the index finger placed between them. Use the lips to move the finger forward and backward.

Tones and defines around the lips, mouth, and cheeks.

REPEAT Twice

TIME

Up to 30 seconds

2

ENVIRONMENT

Standing or seated

EQUIPMENT None

Continue for up 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 mobility.

Push the tongue below the lower lip and sweep along from one side to the other. Hold for ten seconds at the lip edge.

REPEAT

4 times

TIME

Up to 1 minute

ENVIRONMENT

2

None

EQUIPMENT

Standing or seated

NOTES

Do not perform this exercise if you have had recent dental work.

Sweep the tongue back to the other side and hold for ten seconds at that lip edge.

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

EQUIPMENT None

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. Hold for five seconds.

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

EQUIPMENT None

Smile and press the index fingers firmly on the corners of the mouth. Try to force the lips to purse together while using the index fingers to resist the effort. Hold 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

EQUIPMENT

With or without lip balm

Motion the lips into the mouth while adding pressure, using the teeth to increase intensity as you bring the lips back to resting.

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

EQUIPMENT None

NOTES

Not advisable after dental work.

Place the knuckles of the index fingers to the sides of the chin. Slowly travel up the side of the mouth just before reaching the nostrils, then hold for five seconds.

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 None

NOTES

Breathe through the hold position.

Place the index fingers beside the nasal passage. Press and hold firmly for twenty seconds.

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

EQUIPMENT

Facial oil or face cream

NOTES

Breathe through the pressure.

Smooth facial oil or cream over the face. Start by placing the index fingers beside the nasal passages. Press firmly under the cheekbones and move slowly along to the ears.

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

EQUIPMENT

Facial oil or face cream

NOTES

Breathe through the pressure.

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 and steadily, to the ears.

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 instant sculpting effect to cheeks.

1 Apply facial oil or cream to the face. Press the knuckles of the index fingers beside the nasal passages and hold firmly for five seconds.

REPEAT Once

TIME

Up to 2 minutes

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT

Facial oil or face cream

NOTES

It is essential that you breathe through the 5-second hold.

2 Repeat the action at intervals along and under the cheekbones until you reach the base of the ears.

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 instant sculpting effect to the bone structure.

Smooth facial oil or cream over the face. Press the knuckles of the index fingers beside the nasal passages and hold firmly for five seconds.

REPEAT Once

TIME

Up to 5 minutes

2

3

Slowly, and with pressure, move the knuckles downward into the hollows of the cheeks.

Repeat Steps 1 and 2 at intervals, working along and under the cheekbones until you reach the base of the ears.

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT

Facial oil or face cream

NOTES

It is essential that you breathe through the 5-second hold and the downward movement.

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.

1

Benefits Remarkable relief and instant sculpting effect to the bone structure.

Apply facial oil or cream to the face. Press the knuckles of the index fingers beside the nasal passages and hold firmly for five seconds.

REPEAT Once

TIME

Up to 5 minutes

2

3

Slowly, and with pressure, move the knuckles downward into the hollows of the cheeks while opening the mouth.

Repeat Steps 1 and 2 at intervals, working along and under the cheekbones until you reach the base of the ears.

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT

Facial oil or face cream

NOTES

It is essential that you breathe through the 5-second hold and the downward movement.

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

NOTES

For deep and more even pressure, you can lean your elbows on a table with eyes closed. Do not forget to breathe deeply.

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 and close the mouth.

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

NOTES

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.

Press the index fingers firmly into the dip close to the jaw joints and hold for ten seconds.

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.

Benefits

1

Definition to bone structure and reduction of tension.

REPEAT Once

TIME

Up to 1 minute

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT

Facial oil or face cream

NOTES

Breathe through the 10-second hold.

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

2

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

3

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

NOTES

Avoid the temples.

Using the tips of the fingers, firmly tap all over the forehead, alternating fingers while tapping.

83 Forehead Focus

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

1 Benefits

Close the fingers together and place f lat fingertips on the temples. Use gentle pressure to massage in a circular motion. Circle forward ten times.

Instant release of tension.

REPEAT

10 times forward, 10 times back

TIME

Approximately 20 seconds

2

ENVIRONMENT

Standing or seated

EQUIPMENT None

NOTES

Never apply firm pressure to the temples.

Repeat ten times in a backward motion.

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 or cream onto the fingers. Close the fingers together and place f lat fingertips on the center of the forehead. With firm pressure, sweep upward while alternating the hands.

Benefits Helps to soften horizontal and vertical lines.

REPEAT

5 times

TIME

Up to 1 minute

2

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT

Facial oil or face cream

Continue this action while working outward from the center.

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 None

NOTES

Can be performed with the elbows resting on a table for comfort.

Close together the index, middle, and ring fingers of one hand and place on the center of the forehead. Using firm pressure, move the fingertips in a small circular motion for twenty seconds.

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 None

NOTES

The exercise can be more relaxing if performed with the eyes closed.

Using the index fingers, press firmly onto the inner brows, then continue to press very slowly along the length of the brows.

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

EQUIPMENT

Facial oil or face cream

NOTES

Make sure you work in one continuous movement.

Apply a small amount of facial oil or cream to the forehead. Press the index fingers onto the inner brows, then, in one movement, press firmly up to the hairline, sweep around the circumference of the forehead and back along the brows.

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 muscular stiffness. Smoother skin. Lessens frown lines and helps to avoid both vertical and horizontal lines.

1 Smooth a little facial oil or cream over the forehead. Place the knuckles of the index fingers between the brows. Pressing firmly, slowly glide the knuckles upward, toward the hairline.

REPEAT Once

TIME

Up to 2 minutes

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT

Facial oil or face cream

NOTES

Do not perform this exercise if you have a migraine or headache.

2 Return to the next area along on the inner brow and again press firmly up to the hairline. Repeat the action at intervals along the brows.

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 Instant release of muscular stiffness. Smoother skin. Lessens frown lines and helps to avoid both vertical and horizontal lines.

1 Smooth a little facial oil or cream over the forehead. Place the knuckles of the index fingers between the brows. Pressing firmly, slowly glide the knuckles along the brow-line.

REPEAT Once

TIME

Up to 2 minutes

2

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT

Facial oil or face cream

NOTES

Do not perform this exercise if you have a migraine or headache.

Repeat just above the eyebrows and continue repeating the action at intervals until you reach the hairline, using the brows as a guide each time.

90 Face Workouts for Beginners

1 FROWN LI 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

EQUIPMENT None

Place the knuckles of the index fingers in between the brows. Press firmly and glide upward in twenty short, quick strokes, alternating between the left 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.

Benefits

1

Lessens frown lines and offers instant results. Eases muscles.

Place the knuckles 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

EQUIPMENT None

Move the motion from close to the inner part of the right brow, back 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 T T ER PAT T 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

EQUIPMENT None

NOTES

Can be performed with the elbows resting on a table for comfort.

Close the eyes and use the tips of the fingers to gently tap over the eyelids, alternating fingers while tapping.

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 None

NOTES

Can be performed with the elbows resting on a table for comfort.

Place both hands over the eyes, with the curve of the 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 circles in a clockwise direction. Repeat in a counterclockwise direction.

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 None

NOTES

Best performed slowly.

Make the index fingers and thumbs into two “C” shapes 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.

97 Optic Verve

UNDER EYE TAP P 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

EQUIPMENT None

Using the ring fingers, start close to the bridge of the nose and firmly tap underneath the eye, moving along to the outer eye.

98 Face Workouts for Beginners

IN N ER E Y

T E PRES S 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

EQUIPMENT None

NOTES

Take deep, steady breaths. Hands can be unclasped also.

Place the index fingers just under each inner brow bone with clasped hands for even pressure. Find the tender spot, then press firmly and hold.

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

EQUIPMENT None

Place the outsides of the index fingers on the eyebrows. Press down firmly while attempting to frown for five seconds, using the fingers to try to resist the movement.

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 wideawake effect.

REPEAT

5 times

TIME

Up to 1 minute

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT None

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.

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 outer part of the eye and hold in place. Use the index finger of the other hand to massage under the eye in a gentle, circular motion starting near the bridge of the nose.

Instantly de-puffs around the eyes.

REPEAT

Twice on both sides

TIME

Approximately 2 minutes

2

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT None

NOTES

Do not apply heavy pressure to this area.

Repeat the action at intervals along the area under the eye until you reach the outer edge. Repeat on other side.

102 Face Workouts for Beginners

UNDER EYE SWE EP 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 around the eyes and defines contours.

1

REPEAT

Twice on both sides

TIME

Approximately 1 minute

ENVIRONMENT

Standing or seated. In front of a mirror

Gently pull away the skin on the outer part of the eye and hold in place. Use the index finger of the other hand to gently sweep under the eye, starting near the bridge of the nose and sweeping to the outer edge. Repeat seven more times.

2

EQUIPMENT None

NOTES

Do not apply heavy pressure to this area.

Repeat to make eight sweeps on the other side.

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

EQUIPMENT None

NOTES

Not advisable after eye surgery or eye procedures.

Place the middle finger on the inner eye with the index finger on the outer edge. Pressing firmly, look upward 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 times. Repeat on the other eye.

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.

Benefits

1

Gentle awakening technique to apply facial oil or face cream, which can be performed daily.

Apply scented facial oil or cream to the palms of the hands and press together. Pat the palms on the face, while deeply inhaling the scent.

REPEAT Once

TIME

15 seconds

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT

Scented facial oil or face cream

2 Using light pressure, glide the hands outward over the cheeks, then over the forehead, down the nose, and 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 or face cream

Apply a little scented facial oil or cream to the fingertips, 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.

Benefits

1 Using f lat, closed fingers on the right hand, press firmly into the left collarbone in deep circular motions for ten seconds, working from the center of the chest along the length of the collarbone.

De-puffs the skin, offering definition to the décolletage area. Improves circulation to benefit skin’s clarity.

REPEAT Once

TIME

Approximately 3 minutes

2

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT None

Repeat on the right side of the body.

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

EQUIPMENT

Facial oil or face cream

Apply a little facial oil or cream to the jaw. Create two “V” shapes with the index and middle fingers, face down, then place them onto the chin, with the fingers 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

EQUIPMENT

Facial oil or face cream

Apply a few drops of facial oil or cream to the face. Align both index fingers with the nose, with thumbs positioned under the chin. Using firm pressure, slowly glide the 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 blood f low.

Pinch the chin 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

EQUIPMENT None

Repeat the action at intervals along the jawline, working toward 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 Improves mobility and can soften lines around the mouth.

1 Pinch the outer edge of the mouth firmly between the thumbs and index fingers, and hold for five seconds.

REPEAT

3 times

TIME

Approximately 30 seconds

ENVIRONMENT

2

Standing or seated. In front of a mirror

EQUIPMENT None

NOTES

The hold time can be increased to 10 seconds on the second and third times if more intensity is required.

Repeat the pinch along the natural contour toward the nasal passage.

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 and fullness in the cheeks.

1 Firmly pinch the area of skin beside the nose where the apples of the cheeks begin, between the index fingers and thumbs. Hold for five seconds.

REPEAT

3 times

TIME

Up to 3 minutes

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT None

NOTES

The hold time can be increased to 10 seconds on the second and third times if more intensity is required.

2 Repeat the action at intervals along the upper part of the cheeks until you reach the ears.

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.

Benefits

1 Firmly pinch the skin under the cheekbones between the index fingers and thumbs, starting beside the nose where the cheekbones begin. Hold for five seconds.

Improves definition and relieves tension.

REPEAT

3 times

TIME

Up to 3 minutes

ENVIRONMENT

Standing or seated. In front of a mirror

EQUIPMENT None

NOTES

The hold time can be increased to 10 seconds on the second and third times if more intensity is required.

2 Repeat the action at intervals under the cheekbones until you reach the ears.

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 None

Firmly tap around the eye area with the ring fingers, 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.

Benefits

1

Relaxes the facial muscles. Improves radiance and plumpness of the skin.

REPEAT

10 times clockwise, 10 times counterclockwise

TIME

Up to 2 minutes

Smooth scented facial oil or cream into the hands. Close the eyes and cup the hands over the face to inhale the scent. Press the palms confidently onto the upper parts of the cheeks and slowly move in a circular motion. Make ten circles in a clockwise direction.

2

ENVIRONMENT

Standing or seated

EQUIPMENT

Scented facial oil or face cream

NOTES

Breathe deeply in this mindful state.

Repeat in a counterclockwise direction.

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.

Benefits

1

Brings awareness of tension or frowning. Can ease tension headaches.

REPEAT

10 times clockwise, 10 times counterclockwise

TIME

Up to 2 minutes

Smooth scented facial oil or cream into the hands. Close the eyes and cup the hands over the face to inhale the scent. Press the heels of the hands confidently onto the brow bones and slowly move in a circular motion. Make ten circles clockwise.

2

ENVIRONMENT

Standing or seated

EQUIPMENT

Scented facial oil or face cream

NOTES

Breathe deeply in this mindful state.

Repeat in a counterclockwise direction.

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

Brings awareness of tensions that cause lines and wrinkles. Can ease tension headaches.

REPEAT

10 times clockwise, 10 times counterclockwise

TIME

Up to 2 minutes

Smooth scented facial oil or cream into the hands. Close the eyes and cup the hands over the face to inhale the scent. Press the heels of the hands confidently onto the forehead and slowly move in a circular motion. Make ten circles in a clockwise direction.

2

ENVIRONMENT

Standing or seated

EQUIPMENT

Scented facial oil or face cream

NOTES

Breathe deeply in this mindful state.

Repeat in a counterclockwise direction.

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

EQUIPMENT

Facial oil or face cream

NOTES

Can be performed with eyes closed.

Ensure there is a little facial oil or cream on the fingertips. Using the tips of the fingers, gently pinch over the face starting with the cheeks, over the temples, up to the forehead, over the cheeks, and along the jawline.

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.

Slo

w Th u m b P ress

J a w S trokes

Page 42

Page 109

1

Place the thumbs under the chin and press into the groove between the neck muscles and jawbone, while slowly, continuously, traveling toward the ears. Repeat four times.

Pi

n d H o l d : C he a h ek nc

s

Page 113

2

Create two “V” shapes with the index and middle fingers and place them face down onto the chin. Using firm pressure, quickly sweep the fingers up to the ears. Repeat five times.

and h nc Pi Pag

H o l d: C hee

11 4 e

3

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.

4

kbo

nes

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.

123 Express Workouts

Jaw Page 40

Page 54

5

Position the index and middle fingers under the earlobes and press firmly for ten seconds. Repeat twice.

Bro

Ear Scrunch

J o i n t P r essure

w K nu ckling

Pa 100ge

6

Hold around the edges of the ears with the thumb and fingertips, and scrunch up the ears. Hold for five seconds. Repeat five times, each time scrunching the ear slightly differently.

er d n U

E y e Ta p pin g

Page 97

7

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.

8

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.

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 Inn

r E y e P r essure

Page 31 §

k Nec

R elief: P art 1

Page 48

1

Place the index fingers just under each inner brow bone to find the tender spot. Press firmly for ten seconds.

k Relief: P art 2 c e N Page 49

2

Position closed fingers at the nape of the neck, then press firmly as you move down to the collarbone in one continuous movement. Repeat five times.

3

Place closed fingers behind each ear. Press down firmly to the base of the neck. Repeat five times.

125 Express Workouts

Infl

a te d C h eeks

Page 59

Inf late the cheeks fully with air and hold for ten seconds. Release. Inf late the cheeks fully and hold for twenty seconds. Repeat twice.

F

d - I n C h eeks

Page 60

4

n row

ke Suc

Lin e K n ucklin g: Part 2

Firmly purse the lips together and suck in both cheeks. Force more suction so that the cheeks are entirely def lated with the lips sucked inward. Hold for fifteen seconds. Repeat twice.

p le M assage

Page 83

Page 91

7

Place the knuckles of the index fingers in between the brows. Pressing firmly, make tiny circular motions. Move the motion from close to the inner part of the right brow, back to the center, then to the inner part of the left brow. Repeat twice.

Lin e K n ucklin g: Part 1

Page 90

5

Tem

F

n row

6

Place the knuckles of the index fingers in between the brows. Press firmly and glide upward in twenty short, quick strokes, alternating between left and right knuckles. Repeat twice.

Cen

tr a l M assa ge

Page 85

8

Close the fingers together and place f lat fingertips on the temples. Using gentle pressure, apply circular strokes to the temple area. Circle ten times in a forward motion and ten times in a backward motion.

9

Close together the index, middle, and ring fingers of one hand and place on the center of the forehead. Using firm pressure, move the fingertips in a small circular motion for twenty seconds.

126

INDEX Exercises are in bold.

A

aging, signs of 26, 28, 59, 67, 71, 90, 112

B

balance 98 Biteable Lips 66 blood flow 34, 42, 50, 54, 66, 87, 108, 113, 119 breathing techniques 27 breaths, deep 16 with scent 17 Brow Knuckling 100,123 Brow Press 86 Brow Push-Ups 99

C

Central Massage 85, 125 Cheek Massage 28 Cheek Pushing 61 Cheekbone Definer: Part 1 73 Cheekbone Definer: Part 2 74 Cheekbone Definer: Part 3 75





Cheekbone Knuckling 72 Cheekbone Thumb Press 78–79 Cheekbone Warm- Up 71 cheeks 59, 60, 113, 116, 122, 125 sculpted 70–79 chin, double 44 Chin Grip 47 Chin Knuckling 46 circulation 27, 41, 42 Collarbone Massage 52 Collarbone Press 108 Complexion Enhancer 110 cream, eye 26

E

Ear Pressure Points 55 Ear Scrunch 54, 123 Ear Tugging 53 earlobes 40–41 exercises, preparatory 16–19 express workouts 122–125 Eye Definer 103 Eye Massage 95 Eye Sweeps 26 Eye Tapping 115 Eyebrow Press 32

eyes 94–103 under- 123 hooding of 100 inner 31, 98, 124 serum for 26 tension 32 tired 95

F

Face Activator 25 face workout, fundamental 38–55 facial routine 110 firming 64 fluid retention 26, 30, 52, 71–72, 78, 96, 102, 107–108, 111, 115 forehead 32, 82, 118 focus 82–91 Forehead Massage 29 Forehead Press 33, 87 Frown Line Knuckling: Part 1 90, 125 Frown Line Knuckling: Part 2 91, 125 frowning 84, 89, 99 Full-Face Circulation 24 Full-Face Motion 23 Full-Face Releaser 27

G

Gentle Face Pinch 119

H

Hair Pulling 34 Head Massage 35 hooding, of eyes 100 Horizontal Knuckling 89

I

Illumination, skin 106–119 Inflated Cheeks 59, 125 Inner Eye Pressure 31, 98, 124 Intense Definer 67 Intense Finger Press 77 Intense Under Eye 101–102

J

jaw 39, 45, 111 Jaw Activator 38 Jaw Definer 44 jaw joint 77 Jaw Joint Pressure 40, 123 Jaw Strokes 109, 122 Jawline Hold 43 Jawline Pinch 41

127

K

Knuckle Hold 76

L

Light Facial Massage 106 lines deep 28, 59, 67, 71, 112 trauma 24, 67, 112 Lip Pushing 63 Lip Warm-Up 58 lips 66 lockjaw 40 lymph glands (nodes) 53, 107, 111

M

massage 28, 29, 35, 52, 83–85, 95–96, 106–107, 125 deep 46 mouth 112 exercises 58–67 Mouth Activator 62 muscles facial 25, 71 neck 44

N

Nasal Passage Press 70 Nasal Pressure 30 Neck Massager 107

Neck Pinch 50–51 Neck Relief: Part 1 48, 124 Neck Relief: Part 2 49, 124 Neck Stretch 22 nose 30

O

oil, scented 17 Open Jaw Activator 39 optic verve 94–103 Orbital Massage 96 oxygenation 70, 72, 73, 88, 107

P

Pinch and Hold: Cheekbones 114, 122 Pinch and Hold: Cheeks 113, 122 Pinch and Hold: Jaw 111 Pinch and Hold: Mouth 112 Pitter Patter Eyes 94 Pitter Patter Forehead 82 preparation, workout 14–19 pressure points 30–31, 70 puffiness 71, 72, 78

R

Relax Brows 117 Relax Cheeks 116 Relax Forehead 118 Resistant Smile: Part 1 64 Resistant Smile: Part 2 65

S

serum, eye 26 shoulder rolls 18–19 skin quality of 109 reviving 106–119 smoother 84, 88–89, 91 sleep, lack of 26 Slow Jaw Definer 45 Slow Thumb Press 42, 122 Speedy De-Stress 124–125 Speedy Glow and Lift 122–123 stress 22–24, 33, 98 Sucked-In Cheeks 60, 125

T

teeth 66 grinding 40 Temple Massage 83, 125 thenar (base of thumb)

28–29 tongue 61, 63 toning 61, 63, 64–65, 110, 114 toxins, reducing 108–109

U

Under Eye Sweep 102 Under Eye Tapping 97, 123 Upward Massage 84

V

Vertical Knuckling 88

W

wake up exercises 22–35 warm up exercises 22–35, 58, 82 well-being 85

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

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