📅 List of exercises and 30-days plan | Mewing and Jawline
Here is your personal 30-days plan for face training.
Daily Exercises (Do These Every Day)
✔ Mewing – All day, keep your tongue pressed against the roof of your mouth. ✔ Chewing Gum – 30-60 min (preferably tough gum like mastic gum). ✔ Jaw Clenches – 15 reps, hold for 5-10 seconds. ✔ Chin Tucks – 10 reps, hold for 5 seconds.
Exercises Done 3x Per Week (Monday, Wednesday, Friday)
✔ Neck Curls – 10 reps, slow and controlled. ✔ Neck Side Raises – 10 reps per side. ✔ Platysma Exercises – 15 reps, hold for 5 seconds.
#📅 30-Day Looksmaxing Jaw & Neck Plan
Week 1 (Days 1-7)
Focus: Building consistency and correct technique.
🗓 Day 1 – Start mewing. Do all daily exercises. Neck workout (3x per week). 🗓 Day 2 – Continue mewing. Chew gum for 30 min. Do all daily exercises. 🗓 Day 3 – Full workout (daily + neck exercises). Increase gum chewing to 45 min. 🗓 Day 4 – Rest from neck exercises but continue daily routine. 🗓 Day 5 – Full workout. Increase jaw clench hold time to 10 seconds. 🗓 Day 6 – Rest from neck workout. Continue mewing and jaw exercises. 🗓 Day 7 – Full workout. Take progress photos.
Week 2 (Days 8-14)
Focus: Strengthening jaw and improving neck posture.
🗓 Day 8 – Increase gum chewing to 60 min. Full workout. 🗓 Day 9 – Daily exercises only. Focus on keeping lips sealed at all times. 🗓 Day 10 – Full workout. Hold chin tucks for 10 seconds. 🗓 Day 11 – Rest from neck workout. Continue mewing and chewing gum. 🗓 Day 12 – Full workout. Add 5 more reps to jaw clenches. 🗓 Day 13 – Rest from neck workout. Keep perfect tongue posture. 🗓 Day 14 – Full workout. Take progress photos and compare.
Week 3 (Days 15-21)
Focus: Increasing difficulty and muscle endurance.
🗓 Day 15 – Full workout. Increase neck curls to 15 reps. 🗓 Day 16 – Daily exercises only. Try to chew gum on both sides equally. 🗓 Day 17 – Full workout. Hold platysma exercise for 10 seconds. 🗓 Day 18 – Rest from neck workout. Continue jaw exercises. 🗓 Day 19 – Full workout. Increase gum chewing intensity (harder gum). 🗓 Day 20 – Rest from neck workout. Keep perfect posture all day. 🗓 Day 21 – Full workout. Take new photos and compare progress.
Week 4 (Days 22-30)
Focus: Maintaining strength and long-term habit formation.
🗓 Day 22 – Full workout. Maintain strict tongue posture. 🗓 Day 23 – Daily exercises only. No skipping. 🗓 Day 24 – Full workout. Add 5 more reps to all neck exercises. 🗓 Day 25 – Rest from neck workout. Continue daily routine. 🗓 Day 26 – Full workout. Hold chin tucks for 15 seconds. 🗓 Day 27 – Rest from neck workout. Perfect tongue posture all day. 🗓 Day 28 – Full workout. Chew gum for 60 min non-stop. 🗓 Day 29 – Light day. Only mewing, chewing gum, and jaw clenches. 🗓 Day 30 – Final full workout. Take progress photos and compare with Day 1.
Add this plan to the calendar on your smartphone or print it. This will help you stick to your plan and stay motivated.
Final Notes
✔ Don’t skip days. Consistency matters more than intensity. ✔ Take progress photos every week to see changes. ✔ Keep mewing even after 30 days — it’s a lifelong habit. ✔ Continue jaw & neck workouts 1-3 times per week after this plan to maintain results.
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