How to Get Hollow Cheeks Naturally in Just 2 Weeks?

Do you ever wonder how celebrities and models get that sharp, sculpted face with hollow cheeks? Those sunken cheeks just below the cheekbones can make your face look slimmer, more attractive, and defined. Good news is — you don’t need expensive treatments or surgery to get them. With the right facial exercises, diet, and lifestyle, it is possible to make your cheeks look more hollow and toned naturally.

Hollow cheeks are a beauty trend that’s become very popular on social media and in the fitness world. Many people want them because they create the look of a sharper jawline and high cheekbones. Whether you’re aiming for a more photogenic look or simply want to lose facial fat, this guide is for you.

You may ask — “Can I really get hollow cheeks in just 2 weeks?”

The answer is: Yes, you can start to see visible changes within 2 weeks if you stay consistent. While it depends on your current face fat, body weight, and lifestyle, most people notice tighter skin, less puffiness, and a more defined cheek area after following the routine.

In this blog, you’ll learn:

1. What causes hollow cheeks
2. Daily exercises to tone your face
3. The best food and drinks for face fat loss
4. Lifestyle changes that reduce face bloating
5. A 2-week step-by-step plan anyone can follow

What Causes Hollow Cheeks?

If you want to get naturally hollow cheeks, the first step is understanding what actually causes them. Many people think it’s just genetics — and while that’s partly true, there are many factors you can control that shape your face.

Let’s break it down.

Low Body Fat = Slimmer Face

One of the main reasons why some people have hollow cheeks is because they have low body fat, especially in the face. When your body fat percentage goes down, your face also starts to look slimmer. The fat under your cheeks reduces, and your cheekbones become more visible. That’s when the “hollow” look starts to appear naturally.

📌 Tip: You cannot spot-reduce fat from your face only. To lose facial fat, you need to lose overall body fat through exercise and proper diet.

Strong Cheek & Jaw Muscles

Your facial muscles play a big role too. Just like how you can train your biceps or abs, you can also train the muscles in your face. When your cheek and jaw muscles are firm and toned, they give your face a more sculpted look. This is where facial exercises become super helpful.

📌 Tip: Daily facial workouts like cheek lifts, fish face, and jaw stretches can tone your muscles and bring out the hollow effect.

Less Water Bloating (No More Puffy Face)

Sometimes your cheeks may look chubby or swollen because of water retention, not fat. Eating too much salt, sugar, or junk food can make your face bloated. This hides your natural cheekbones and makes your face look round.

📌 Tip: Drink 2–3 liters of water daily, avoid salty food, and try detox drinks like cucumber-lemon water to flush out toxins.

Strength Training for Beginners – Everything You Need to Know Before You Start

Genetics (Yes, but not everything!)

Some people are naturally born with defined cheekbones or a slimmer face. That’s genetics. But don’t worry — even if your face shape is naturally round or fuller, you can still get noticeable results by controlling what’s in your hands: fat loss, muscle tone, and lifestyle.

📌 Truth: You can’t change your bone structure, but you can absolutely change how your face looks by reducing fat and toning muscles.

✨ In Summary:

So now that you understand what creates hollow cheeks, let’s move on to how you can achieve them — safely and naturally — in just 2 weeks.

Facial Exercises for Hollow Cheeks (Do These Morning & Night)

Facial exercises are one of the easiest and most effective ways to make your cheeks look more hollow — and the best part? You can do them anywhere, anytime, and they take just 5–10 minutes a day.

These simple movements help tone your cheek and jaw muscles, increase blood flow to your face, and gradually tighten the skin. If done daily, they can make your face look slimmer and more sculpted in as little as 2 weeks.

Here are 5 beginner-friendly exercises that really work:

Fish Face (a.k.a. the Classic Hollow Cheek Move)

How to do it:

• Suck in your cheeks and lips like a fish.
• Try to smile while holding the position.
• Hold for 15–20 seconds.
• Repeat 3–5 times.

Why it works: This targets the cheek muscles directly and tightens the skin around your jawline.

Cheek Puff (Side to Side)

How to do it:

• Puff air into your mouth.
• Push the air from one cheek to the other slowly.
• Continue for 30 seconds.
• Repeat 2–3 rounds.

Why it works: Strengthens the cheek and jaw muscles and helps in fat reduction around the cheeks.

Tongue to Palate Press

How to do it:

• Sit with your back straight.
• Press your tongue flat against the roof of your mouth.
• While pressing, try to hum gently to activate the neck and cheek muscles.
• Hold for 10–15 seconds.
• Repeat 5 times.

Why it works: This activates the deep facial and neck muscles, which support the cheekbones.

Cheek Lifts

How to do it:

• Smile as wide as you can.
• Place your fingers lightly on the top part of your cheeks.
• Try to lift your cheeks toward your eyes while keeping your eyes relaxed.
• Hold for 10 seconds.
• Repeat 10 times.

Why it works: Lifts the cheek area naturally and creates a more defined shape.

Jaw Stretch (for a Sharper Jaw + Hollow Cheeks)

How to do it:

• Tilt your head back slightly.
• Push your lower jaw forward until you feel a stretch under the jawline.
• Hold for 10–15 seconds.
• Return to normal. Repeat 5 times.

Why it works: Targets the lower face, tones the jawline, and reduces double chin — helping your cheeks look more hollow in contrast.

📌 Pro Tip: Do these exercises once in the morning (after waking up) and once before bed for best results.

✨ Bonus Tip: Add a light face oil or moisturizer and gently massage your cheeks in upward circles for 1–2 minutes after doing these exercises. This helps tone your skin and increase blood circulation.

Cardio & Sweat to Burn Facial Fat

While facial exercises tone your cheek muscles, cardio is what helps burn the fat covering them. You can’t get hollow cheeks without reducing your overall body fat — and cardio is the fastest way to do it.

Cardio (or aerobic exercise) increases your heart rate, boosts your metabolism, and melts away excess fat all over your body — including your face. So, if you’re serious about getting that lean, sculpted look, you need to get moving and sweat it out!

Here’s how you can do it:

Best Cardio Exercises for Hollow Cheeks

Jogging or Brisk Walking

Duration: 20–30 minutes

Frequency: 5–6 days a week

Tip: Try early morning jogs for fresh air and fasted fat burn.

Skipping Rope (Jump Rope)

Duration: 15–20 minutes

Benefits: Burns more calories in less time, improves posture, and tones your face and neck muscles from the bounce effect.

Tip: Start slow and build up speed. Great for indoors too.

Dancing (Zumba / Freestyle)

Duration: 30–40 minutes

Why it works: It’s fun, energizing, and a powerful full-body workout. Dancing helps melt body fat and enhances your facial glow from increased blood circulation.

HIIT (High-Intensity Interval Training)

Duration: 15–20 minutes

What it is: Alternating short bursts of intense exercise with rest (e.g., 40 sec jumping jacks + 20 sec rest).

Result: Burns fat even after your workout is done!

Why Cardio Helps Hollow Cheeks:

Benefit How It Helps:

• Burns total body fat Includes facial fat around the cheeks & chin
• Improves blood flow Brightens and tightens facial skin
• Reduces puffiness Through sweating out toxins and water weight
• Boosts metabolism Faster fat loss = quicker cheek definition

✅ PRO TIP: Combine 20–30 minutes of cardio with your daily facial exercises for faster results. You’ll start noticing a slimmer, tighter face within 1–2 weeks.

Detox & De-Bloating — Flush Out Facial Puffiness

Sometimes your face looks round or chubby not because of fat, but because of water retention — also called bloating. This is often caused by too much salt, sugar, or junk food in your diet. The good news? You can fix it quickly with a few simple changes!

Let’s look at natural ways to detox your body and reduce facial bloating — so your cheekbones start to pop!

Detox Water Recipe (Cucumber + Lemon + Mint)

This simple homemade drink helps your body flush out toxins, reduce water retention, and improve digestion — all of which contribute to a slimmer, more defined face.

How to make:

• 1 cucumber (sliced)
• 1 lemon (sliced)
• A few mint leaves
• 1–2 liters of water
• Let it sit for 2–3 hours or overnight in the fridge, then drink it throughout the day.

Benefits:

• Reduces puffiness
• Clears skin
• Boosts hydration
• Aids in digestion

✅ Pro Tip: Drink a glass first thing in the morning and keep sipping throughout the day.

Avoid Salty & Junk Foods

Eating too much salt makes your body hold on to water — especially in your face and under your eyes. Say goodbye to:

• Chips & packaged snacks
• Instant noodles
• Fast food
• Salt-heavy curries and sauces
• Instead, choose home-cooked meals with less salt and more whole ingredients.

Cut Down on Sugar & Processed Snacks

Sugar is another big reason for facial bloating and weight gain. When you eat a lot of sugar (cakes, soft drinks, biscuits), your body stores it as fat — often starting with the face.

Avoid these for 2 weeks:

• Sugary drinks (colas, packaged juices)
• Cookies, chocolates, and bakery items
• Breakfast cereals with added sugar

Choose:

• Fresh fruits (not fruit juices)
• Nuts & seeds
• Plain yogurt with honey (as a healthy dessert)

Drink 2–3 Liters of Water Daily

Water might sound basic, but it’s one of the most powerful ways to make your cheeks look slim and tight. It helps reduce bloating, flush out excess sodium, and keeps your skin healthy and glowing.

How much to drink?

• At least 8–10 glasses (2 to 3 liters) per day.
• Sip slowly throughout the day — don’t just chug at once.

Quick Reminder: If you feel thirsty, you’re already slightly dehydrated. Stay ahead by drinking small amounts regularly.

Summary Table:

Diet Tips for a Slimmer Face

Want to make your cheeks look leaner and more defined? Your diet plays a huge role in how your face looks. Even if you’re doing facial exercises and cardio, eating the wrong foods can delay your results.

Here are simple diet changes that help your face slim down faster:

Eat More Protein and Fiber

Why it helps:

• Protein keeps you full longer and supports fat burning.
• Fiber improves digestion and reduces bloating.

What to eat:

• Protein: Eggs, lentils, tofu, chicken, paneer (in moderation), sprouts
• Fiber: Oats, brown rice, beans, vegetables, chia seeds

✅ Try This: Start your day with a high-protein breakfast like oats with almonds or boiled eggs with multigrain toast.

Add More Fruits and Raw Veggies

Why it helps:

• Fruits and raw veggies are low in calories and high in water, which reduces puffiness.
• They also improve your skin texture and glow.
• Best picks for face-slimming:
• Watermelon, cucumber, papaya, apples, carrots, and spinach.

Snack Tip: Replace chips with carrot or cucumber sticks with lemon and salt.

Avoid Eating After 8 PM

Why it helps:

• Late-night meals often don’t get digested properly, leading to bloating — especially in the face.
• Your metabolism slows down at night, so extra calories are stored as fat.

Better habit:

• Have dinner early (before 8 PM).
• If hungry later, sip warm water or have a herbal tea.

Reduce Dairy (If You Feel Bloated)

Not everyone reacts the same way to dairy. But for many people, milk, paneer, and curd can cause facial puffiness or bloating — especially when consumed at night.

Try This:

• Cut back on dairy for a week and watch if your face looks slimmer.
• Use almond milk or coconut milk as alternatives.

Sleep & Stress Control for Hollow Cheeks

Getting hollow cheeks isn’t just about diet and exercise — your sleep and stress levels also matter.

Let’s break it down:

Get 7–8 Hours of Quality Sleep

Why it helps:

• Sleep gives your body time to repair and reset.
• Poor sleep triggers cortisol (stress hormone), which causes water retention and fat gain — especially in the face.

Sleep tips:

• Sleep and wake at the same time daily.
• Avoid phone screens 1 hour before bed.

Understand Why Lack of Sleep Causes Face Fat

When you don’t sleep enough:

• Your body produces more cortisol.
• Cortisol increases fat storage (especially belly and facial fat).
• It also causes puffiness under the eyes and cheeks.

Bottom line: Fixing your sleep = fixing your face.

Use a Slightly Raised Pillow

Why it helps:

• Elevating your head prevents fluid buildup in your face overnight.
• You’ll wake up with less puffiness around your eyes and cheeks.

How to do it:

Use a slightly higher pillow or add an extra folded towel under your regular pillow.

Try Deep Breathing Before Sleep

Why it helps:

• Relaxes your body
• Reduces cortisol (stress hormone)
• Improves your sleep quality — and that helps burn fat

Quick Method:

• Lie down, close your eyes.
• Inhale slowly for 4 seconds.
• Hold for 4 seconds.
• Exhale slowly for 6–8 seconds.
• Repeat for 5 minutes.

✅ Bonus Tip: Light stretching or a warm shower before bed can improve your sleep quality too.

Daily Routine Plan (Follow This for 2 Weeks)

To get noticeable hollow cheeks in just 14 days, consistency is key. Below is a simple and effective daily routine that combines everything we discussed — detox, diet, cardio, facial yoga, and sleep.

Follow this plan for 2 weeks and you’ll start to see sharper, slimmer cheeks!

Morning (Start Fresh)

• Wake up between 6:00 – 7:00 AM
• Drink 1 glass of warm water with lemon OR detox water (cucumber + lemon + mint)
• Do 5–10 minutes of facial yoga (cheek lifts, fish face, balloon exercise)
• Optional: Go for a 20-minute brisk walk or light jogging
• Breakfast: High-protein meal (like oats with seeds, boiled eggs, or sprouts)

Daytime (Stay Active & Clean)

Lunch: Whole grains (brown rice/roti), lean protein (dal, tofu, chicken), and a bowl of raw salad

Hydrate: Drink 2–3 liters of water throughout the day

Midday snack: A fruit like apple, papaya, or watermelon

20–30 minutes cardio (jump rope, dancing, or brisk walk)

Avoid during day:

• Salt-heavy snacks like chips or packaged food
• Sugary drinks or desserts
• Long sitting hours without movement

Evening & Night (Calm & Restore)

• Light dinner before 8 PM: Soup or sautéed veggies with some protein
• After dinner: Walk for 10–15 minutes
• Do your second round of facial exercises (5–7 minutes)
• Relax with deep breathing or light music
• Sleep by 10:00 – 10:30 PM for full overnight recovery

Sample Routine Table

✅ Tips for Success

• Stay consistent daily — no excuses for 2 weeks!
• Track your water intake and meals
• Take a “before” and “after” photo to see real change
• Stay positive — cheek slimming takes commitment

Common Myths About Hollow Cheeks (Don’t Fall for These!)

There’s a lot of misleading advice online about face slimming and getting hollow cheeks. Let’s bust the most common myths:

Myth 1: “Chewing Gum is Enough to Get Hollow Cheeks”

Truth: While chewing gum gives your jaw a little workout, it’s not strong enough to remove face fat or shape your cheeks on its own. You’ll need proper facial exercises and a clean diet to see real results.

Myth 2: “Only Skinny People Can Have Hollow Cheeks”

Truth: Even if you’re not super slim, you can tone your face and reduce puffiness. Hollow cheeks come from facial structure + low face fat. With the right habits, anyone can enhance their cheek definition.

Myth 3: “You Can Target Fat Loss from the Face Only”

Truth: Spot reduction (losing fat from just one body part) is a myth. When you lose fat, your body decides where it comes off from — and with overall weight loss, your face naturally slims down too.

Section 6: Final Tips & Encouragement (Stay Consistent, Stay Confident)

Here’s a quick recap and some final motivation to keep you going:

• 💪 Be Consistent — Small efforts daily give big results in 2 weeks.
• 🚫 Don’t Compare — Every face is unique. Your glow-up is yours alone!
• ⏳ Expect Progress, Not Perfection — You will see visible changes in 14 days, but don’t expect “model-like” transformation overnight.
• 🌟 Confidence is Key — A smiling, confident face always looks more attractive, no matter your cheek shape.
• ✨ Bonus Tip: Take a selfie on Day 1 and another on Day 14 — you’ll be surprised by how much progress you’ve made!

Take Action – Start Your 2-Week Hollow Cheek Challenge Today!

Now that you’ve learned the full routine, it’s time to take action! Getting hollow cheeks in 2 weeks is totally possible — if you stay consistent and follow the plan daily.

What You Should Do Now:

✅ Start the 2-week routine (morning detox, cardio, facial yoga, and healthy eating)

✅ Take a Day 1 selfie — front and side view

✅ Stick to the plan for 14 days without skipping

✅ Take a Day 14 selfie and compare your results — you’ll be surprised!

Track Your Progress:

Keep a simple journal or note down your daily routine, water intake, and exercises. This helps you stay motivated and consistent.

Share Your Journey:

Tried the plan? Let us know in the comments:

How did your face change?

Did your cheeks look sharper?

What was your favorite part of the routine?

Want a Free Printable Version?

Download a simple 2-week tracker and daily checklist you can print or save on your phone — perfect for keeping yourself on track!

👉 Click here to get your FREE 2-Week Hollow Cheek Tracker!

Final Words:

Your face is beautiful — but if you want to highlight your natural features and feel more confident, this guide is your starting point. Hollow cheeks aren’t about being skinny — they’re about being healthy, hydrated, and consistent.

Ready to begin? Let’s go! ✨