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