This guide outlines several healthy ways for how to get hollow cheeks, with specific diet, hydration and facial exercise tips.
Hollow cheeks are often considered desirable because they create a sculpted, angular look that highlights the cheekbones and adds definition to the face. This appearance is commonly associated with high-fashion models, actors, and other public figures, contributing to its popularity in beauty standards.
Hollow cheeks can give the impression of leanness and symmetry, which are traits often linked with youth and attractiveness in many cultures. Additionally, they can create shadows and contours that add depth to facial features, making the face appear more striking or expressive. While beauty ideals vary across time and culture, the hollow-cheeked look continues to be seen by many as elegant, refined, or stylish.
Achieving a hollow-cheeked look naturally and healthily requires a combination of overall fat reduction, facial muscle toning, and good lifestyle habits. It is important to note that genetics play a significant role in facial structure, so not everyone will be able to achieve a dramatic hollow-cheek effect. However, there are safe and healthy ways to subtly enhance facial definition.
How to get hollow cheeks
The most effective method is reducing overall body fat through a balanced diet and regular exercise. Spot-reducing fat from specific areas, including the face, is not possible, so a consistent calorie-controlled diet that supports gradual fat loss is key.
- Focus on whole foods such as vegetables, lean proteins, healthy fats, and complex carbohydrates, while limiting processed sugars, excessive sodium, and alcohol, which can cause bloating and puffiness in the face.
- In addition to diet and exercise, staying well-hydrated helps prevent facial puffiness and water retention. Proper hydration supports skin elasticity and promotes a more sculpted appearance.
- Facial exercises may also help. These include controlled movements such as “fish face” exercises or cheek lifts, which may strengthen and tone the muscles under the cheeks over time, although results are usually subtle.
- Getting enough sleep and managing stress are equally important. Poor sleep and high cortisol levels can contribute to fluid retention and a fuller appearance in the face.
- Avoid quick-fix solutions such as extreme calorie restriction, excessive cardio, or overuse of diuretics, as these can be harmful and are not sustainable.
- Finally, some people use contouring makeup techniques to create the illusion of hollow cheeks. This is a safe and immediate option that can enhance cheek definition without affecting health.
How to get hollow cheeks: exercises and diet
To support the goal of developing more defined, hollow-looking cheeks, there are a few facial exercises and dietary strategies that can be helpful when done consistently and healthily.
Face exercises to get hollow cheeks
- One facial exercise you can try is called the “fish face.” To perform it, suck in your cheeks and lips as if you’re making a fish-like expression, then hold that position for about 10 seconds. Repeat this several times in a row each day. This movement engages and tones the muscles in the cheeks and jaw area.
- Another useful exercise involves lifting your cheeks by smiling as widely as possible while keeping your lips closed, then placing your fingers lightly on the tops of your cheeks and gently pressing upward as you hold the smile. This helps activate and strengthen the cheek muscles.
- You can also try puffing air from one cheek to the other, holding the air on each side for a few seconds before switching. These exercises may contribute to a more toned and contoured facial appearance over time, although results vary and may be subtle.
Diet
From a dietary perspective, eating whole, unprocessed foods will support healthy fat loss and reduce facial puffiness. Choose meals that include lean proteins such as chicken, tofu, beans, or fish, which help build muscle and keep you feeling full.
Pair these with plenty of vegetables and whole grains like brown rice, quinoa, or oats. Healthy fats, such as those found in avocado, nuts, seeds, and olive oil, are also beneficial in moderation. Reducing your intake of refined sugar, white bread, and salty processed snacks can help lower water retention in the face.
Hydration
Drinking plenty of water throughout the day is essential, as it flushes out excess sodium and helps prevent bloating. Aiming for at least 6 to 8 glasses of water daily is a good baseline, though your needs may vary based on activity level and climate. Limiting alcohol and caffeine can also reduce facial puffiness, as both can lead to dehydration.
It’s also worth remembering that slow, steady fat loss through a slight daily calorie deficit is much safer and more sustainable than crash dieting. Combined with regular cardiovascular and strength-based workouts, this approach can gradually reduce overall body fat, including in the face, and may enhance cheekbone visibility.
Summary
Achieving naturally hollow-looking cheeks involves reducing overall body fat through a healthy diet and consistent exercise, while also using targeted facial exercises to tone the cheek muscles. Exercises such as the “fish face,” cheek lifts, and air-puff movements can help strengthen facial muscles, potentially enhancing cheek definition over time.
A balanced diet rich in lean proteins, vegetables, whole grains, and healthy fats—combined with reduced intake of sugar, processed foods, and sodium—supports gradual fat loss and decreases facial puffiness. Drinking plenty of water and limiting alcohol and caffeine also helps maintain facial definition by reducing bloating. While results vary based on genetics and lifestyle, these methods offer a safe, sustainable approach to enhancing facial contours.
Image by Gage Skidmore
