Jawline Exercises for Women: 7 At-Home Moves That Work

If your jawline looks softer than it used to, you’re not imagining it. Ageing, long hours at a desk, mouth‑breathing, and everyday water retention can all blur jaw definition. You don’t need gadgets, gum marathons, or extreme routines to make a difference. What you do need is a safe, realistic plan that lifts the muscles under the chin, improves head and neck posture, and helps your face sit more confidently — without promising to change your bone structure.

This guide gives you exactly that: seven at‑home moves designed for women that take minutes a day and require no equipment. You’ll get clear step‑by‑step instructions, reps and frequency, form cues to protect your neck and jaw, easy and harder variations, plus when to pause and speak to a professional. We begin with a Wigmore Smiles & Aesthetics mirror posture check and tongue‑to‑palate reset to set your foundation, then progress through targeted exercises like neck curl‑ups, collarbone backups, chin‑ups, vowel work, tongue press‑and‑hum, and a straight jaw jut stretch. Expect subtle, natural definition with consistent practice — and a healthier relationship with your posture along the way. Ready? First up, a quick mirror check to align your head and switch on the right muscles.

1. Start smart with Wigmore Smiles & Aesthetics: mirror posture check and tongue-to-palate rest

Before any jawline exercises for women, set your foundation. A quick mirror posture check plus a gentle tongue‑to‑palate resting position switches on the right muscles so every move that follows feels safer and more effective. Think of this as your daily “reset” for head, neck, and jaw.

What it targets

This reset lightly activates the deep neck flexors and the muscles under the chin while discouraging forward‑head posture. Experts note the front neck muscles are often underdeveloped and rarely exercised, which can contribute to a droopier neck and discomfort. Establishing neutral alignment also helps you avoid unnecessary jaw clenching before you start stronger work.

Step-by-step

1. Mirror posture check

   • Stand tall or sit upright. Let your shoulders drop naturally.

   • Align your ears over your shoulders; keep your chin level and collarbones wide.

   • Draw the base of your skull very slightly back (no chin poke, no big tilt). Breathe calmly through your nose.

2. Tongue‑to‑palate rest

   • Close your lips softly, keep teeth slightly apart.

   • Place your tongue on the roof of your mouth just behind your front teeth, then gently broaden it towards the palate to create light contact.

   • Hold this easy contact while you breathe. No forceful “mewing”, no sucking or straining.

Reps and frequency

Treat this like posture hygiene: 3–5 check‑ins per day, holding for 30–60 seconds. Pair it with routine moments (opening emails, kettle boiling, brushing teeth) so it becomes automatic.

Form and safety tips

• Keep it light: lips closed, teeth apart, tongue relaxed against the palate.

• Head stays level: ears over shoulders; avoid tipping the chin up or down.

• No clenching: if you feel tension in the jaw or temples, ease off and reset.

• Stop if painful: any neck or jaw pain means pause and check your form.

Make it easier or harder

• Easier: rest your back against a wall to feel neutral alignment; practise seated.

• Harder: hold alignment while walking slowly, maintaining soft nasal breathing.

When to skip or speak to a professional

If you have current jaw pain, suspected TMJ/TMD, recent dental or facial procedures, headaches triggered by jaw movement, or a neck injury, speak to a dentist or healthcare professional before continuing. Always stop if symptoms worsen.

2. Neck curl-up

Think of this as a tiny “ab curl” for your neck. It’s one of the most effective jawline exercises for women because it switches on the often‑neglected front‑of‑neck muscles without straining the jaw. Done well, it supports subtle definition under the chin and healthier head posture.

What it targets

This move activates the front neck muscles beneath the chin that tend to be underused and underdeveloped. Strengthening them can help counter forward‑head posture and may also support comfort through the neck and jaw when practised consistently.

Step-by-step

Set up carefully and keep the movement small and controlled for best results.

1. Lie on your back with knees bent and feet flat. Relax your shoulders and ribs.

2. Lightly press your tongue to the roof of your mouth just behind the front teeth; keep lips closed and teeth slightly apart.

3. Gently draw your chin towards your chest (no chin poke), then lift your head 2–3 inches off the floor.

4. Pause briefly, breathe, and slowly lower with control. Keep your torso still (don’t lift your stomach or shoulders).

Reps and frequency

Start with 3 sets of 10 slow repetitions. Rest 30–60 seconds between sets. Begin with fewer reps if your neck tires quickly and build up gradually over time; it’s better to do less with great form than more with strain.

Form and safety tips

• Keep your head level and eyes softly forward; avoid tipping the chin up.

• Tongue stays on the palate to help activate the right muscles.

• Move slowly; if you feel jaw clenching, reset and reduce range.

• Stop immediately if you feel pain in the neck, jaw, or temples.

Make it easier or harder

• Easier: make “micro‑lifts” (1–2 cm), or rest the back of your head on a thin folded towel to reduce range.

• Harder: slow the tempo (3 seconds up, 3 seconds down) or add 1–2 reps per set as control improves.

When to skip or speak to a professional

Pause this exercise and seek advice if you have active jaw pain, suspected TMJ/TMD, a recent dental or facial procedure, headaches triggered by jaw work, or any neck injury. Overdoing jaw exercises can aggravate symptoms, so progress patiently and consult a clinician if unsure.

3. Collarbone backup

This upright glide is a simple, posture‑friendly way to “wake up” the muscles that support a cleaner jaw–neck line. It’s one of the most joint‑gentle jawline exercises for women because you’re training alignment rather than forcing big movements.

What it targets

You’ll feel subtle work on either side of your throat and under the chin as the deep neck flexors engage. Consistent practice helps counter forward‑head posture and may support comfort through the neck, jaw, and even headaches when done with good form.

Step-by-step

1. Sit or stand tall, shoulders relaxed, chest quiet.

2. Keep your chin level (parallel to the floor) and eyes forward.

3. Glide your head straight back a few centimetres, as if making a “double chin” without tipping up or down. Pause and breathe.

4. Return slowly to neutral. That’s one rep.

5. Optional: once you’re controlled, add brief holds in the back position.

Reps and frequency

Perform 3 sets of 10 controlled reps daily. As you progress, add static holds of 20–30 seconds in the retracted position, 2–3 times.

Form and safety tips

• Keep ears stacked over shoulders; no rib flaring or chest thrust.

• Small range beats big range. If your chin pokes or your head tilts, reduce motion.

• Lips lightly closed, teeth apart; avoid clenching.

• Move slowly and stop if you feel pain or dizziness.

Make it easier or harder

• Easier: do it seated with your back against a wall so you can feel the glide.

• Harder: increase hold time beyond 30 seconds or slow the tempo (3 seconds back, 3 seconds forward) while staying perfectly level.

When to skip or speak to a professional

If you have active jaw pain or suspected TMJ/TMD, a neck injury, recent dental/facial procedures, or you experience headaches or dizziness with neck moves, pause and consult a clinician before continuing.

4. Chin-up (jaw jut and lower lip lift)

This simple “lower‑lip lift” is a quick, equipment‑free way to wake up the lower‑face and under‑chin area. It’s one of the most practical jawline exercises for women because you can do it at your desk without drawing attention — and you’ll feel the stretch right where you want definition.

What it targets

You’ll feel a firming stretch under the chin and along the jawline as the lower‑face muscles engage. Over time, this can support a subtly cleaner jaw–neck transition when paired with good posture and the other moves in this plan.

Step-by-step

1. Close your mouth softly; keep teeth slightly apart and lips relaxed.

2. Gently push your lower jaw forward.

3. Lift your lower lip upward, as if trying to cover the top lip, until you feel a stretch under the chin and along the jawline.

4. Hold, breathe steadily, then release with control.

Reps and frequency

Perform 3 sets of 10–15 repetitions, holding each rep for 10–15 seconds. Do this once daily or split into shorter “micro‑sessions” during screen breaks.

Form and safety tips

• Head level: keep your chin parallel to the floor; don’t tip the head up or down.

• No clenching: lips closed, teeth apart; if you feel temple or jaw tension, ease off.

• Small range wins: move just far enough to feel a controlled stretch, not strain.

• Breathe: slow nasal breaths help prevent bracing through the neck and shoulders.

• Stop if painful: clicking, sharp pain, numbness, or headache are your cue to rest.

Make it easier or harder

• Easier: shorten the hold (5–8 seconds) and reduce how far you jut the jaw.

• Harder: slow the tempo and add a tiny extra lift of the lower lip at the top of the hold while keeping the head perfectly still.

When to skip or speak to a professional

Skip and seek guidance if you have active jaw pain, suspected TMJ/TMD, recent dental or facial procedures, a neck injury, or if the movement triggers headaches or jaw clicking/locking. Progress gradually and prioritise comfort over intensity.

5. Vowel sounds (O and E)

Face yoga lovers swear by this one for good reason: exaggerating the “O” and “E” shapes lights up the muscles around your lips and along the mouth corners that frame your jaw. It’s quiet, quick, and pairs perfectly with posture work to create subtle, natural definition without stressing the jaw joints.

What it targets

This move engages the muscles around the mouth and on the sides of the lips. Strengthening this area can help the lower face look a touch firmer, supporting a cleaner outline where your cheeks meet your jaw.

Step-by-step

1. Stand or sit tall with your head level and shoulders relaxed.

2. Keep lips softly parted, teeth hidden and slightly apart (no touching, no clenching).

3. Form an exaggerated “O,” stretching the lips forward without lifting the chin; hold 1–2 seconds.

4. Smoothly shift to an elongated “E,” drawing the mouth corners wide while keeping teeth hidden; hold 1–2 seconds.

5. Breathe through your nose and relax your neck between reps.

Reps and frequency

Do 3 sets of 15 repetitions, where 1 rep = O + E. Rest 20–30 seconds between sets. This can be done daily, or as short “micro‑sets” during screen breaks.

Form and safety tips

• Keep your head level; don’t crane the neck or poke the chin.

• Move from the lips and cheeks, not the jaw. Teeth stay slightly apart.

• Keep it smooth and controlled; avoid grimacing or wrinkling the nose.

• Stop if you feel jaw pain, clicking, or headache pressure and reset your form.

Make it easier or harder

• Easier: reduce the range and holds to 1 second; perform seated with back support.

• Harder: slow the tempo (3 seconds “O,” 3 seconds “E”), or add a fourth set once form is solid.

When to skip or speak to a professional

Skip and seek advice if you have active jaw pain, suspected TMJ/TMD, recent dental or facial procedures, a neck injury, or if the movement triggers headaches or clicking/locking. Progress gradually and prioritise comfort over intensity.

6. Tongue twister (tongue press and hum)

Small but mighty, this quiet move tones the floor‑of‑mouth and under‑chin area without stressing your jaw. It’s ideal at your desk or while making a cuppa, and pairs well with posture work for gentle, natural definition.

What it targets

Primarily the muscles underneath the chin. Regular practice can support a subtly firmer look beneath the jaw while encouraging relaxed, healthier jaw posture.

Step-by-step

Set up tall and keep everything light and precise.

1. Sit or stand tall with your head level and shoulders relaxed.

2. Close your lips softly; keep your teeth slightly apart.

3. Place your tongue on the roof of your mouth just behind the front teeth, then gently broaden and press to make light, even contact.

4. Hum to create a soft, vibrating sound while keeping your jaw still and neck relaxed.

5. Release, breathe, and reset for the next rep.

Reps and frequency

Complete 3 sets of 15 repetitions daily. Sprinkle mini‑sets into screen breaks for consistency.

Form and safety tips

• Keep the press gentle; avoid “sucking” the tongue hard to the palate.

• Lips closed, teeth apart; no clenching or jaw jutting.

• Head stays level; shoulders soft; breathe through your nose.

• Stop if you notice pain, clicking, headache pressure, or neck strain.

Make it easier or harder

• Easier: reduce tongue pressure and keep the hum very soft; practise seated with back support.

• Harder: slow each rep, add a brief hold before the hum, or build to a fourth set while keeping perfect form.

When to skip or speak to a professional

Pause and seek guidance if you have active jaw pain or suspected TMJ/TMD, recent dental or facial procedures, a neck injury, or if this triggers headaches, clicking, or locking. Progress gradually and prioritise comfort over intensity.

7. Straight jaw jut and neck stretch

Finish your jawline routine with a calm, posture‑friendly stretch. This straight jaw jut paired with a tiny neck lift helps you feel length under the chin and along the front of the neck — a satisfying cool‑down that complements the strengthening moves above and supports subtle definition in jawline exercises for women.

What it targets

You’ll feel a gentle stretch beneath the chin and through the front and sides of the neck. Used consistently, it can help counter screen‑time posture and ease neck and jaw tension without stressing the joints.

Step-by-step

1. Sit or stand tall, shoulders relaxed, lips closed, teeth slightly apart.

2. Glide your head straight back to neutral (ears over shoulders).

3. Gently jut your lower jaw straight forward until you feel a light stretch under the chin.

4. Optional: add a tiny upward gaze (a few degrees only) to lengthen the front‑of‑neck.

5. Hold, breathe through your nose, then release jaw and head back to neutral.

Reps and frequency

Perform 2–3 sets of 8–12 reps. Hold each rep for 5–10 seconds. Use it once daily or as a brief reset during screen breaks.

Form and safety tips

• Keep the movement small; avoid cranking the head back.

• Lips closed, teeth apart; no clenching or grinding.

• Shoulders stay down; ribs quiet (no chest thrust).

• Stop if you feel pain, clicking, locking, dizziness, or headache pressure.

Make it easier or harder

• Easier: skip the upward gaze; shorten holds to 3–5 seconds.

• Harder: slow the tempo and add a gentle diagonal: turn your chin 10° to the right, micro‑lift for the hold, then repeat to the left — always within a pain‑free range.

When to skip or speak to a professional

Avoid this move and seek advice if you have active jaw pain or suspected TMJ/TMD, a neck injury, recent dental/facial procedures, or if it triggers headaches, clicking, or locking. Progress gradually and prioritise comfort over intensity.

Before you go

You’ve now got a simple, safe routine: posture reset plus six targeted moves you can do anywhere. Pick three to four exercises, practise for 5–8 minutes most days, and keep your range small and controlled. Expect subtle definition and better comfort through your neck and jaw with steady consistency over 4–6 weeks. If anything hurts or clicks, stop, reset your form, and give it time.

Remember, habits around the edges help too. Sleeping well, staying hydrated, moving regularly, and maintaining a moderate weight can all influence how defined your jaw looks. If you’re dealing with jaw pain, headaches, clicking, or you’d like tailored guidance or aesthetic options, book a consultation at Wigmore Smiles & Aesthetics in Luton. We’ll help you choose the safest path to a confident, natural‑looking result.