All Exercises
Jawline & ChinIntermediate3-4 min·15-20 reps x 2 sets

Tongue Press Exercise

The Tongue Press is an isometric exercise that targets the mylohyoid, geniohyoid, and digastric muscles — the deep muscles that form the floor of the mouth and support the area beneath the chin. By pressing the tongue firmly against the roof of the mouth, you create internal resistance that strengthens these often-neglected muscles. This exercise is particularly effective for reducing a double chin because it tones the muscles from the inside out, creating a tighter, more defined submental area. It's also one of the most discreet exercises — you can practice it in meetings, on calls, or in public without anyone noticing.

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Benefits

  • Strengthens the floor of the mouth muscles
  • Reduces double chin from the inside out
  • Tones the mylohyoid and geniohyoid muscles
  • Extremely discreet — can be done anywhere
  • Improves tongue posture (mewing effect)
  • Supports proper swallowing patterns

Step-by-Step Instructions

  1. 1

    Sit or stand with good posture, mouth closed, teeth slightly apart.

  2. 2

    Press the entire flat of your tongue firmly against the roof of your mouth (hard palate).

  3. 3

    Push upward with maximum force, engaging the muscles under your chin.

  4. 4

    Hold for 10 seconds, feeling the muscles under your chin contract.

  5. 5

    Release and let your tongue rest at the bottom of your mouth for 5 seconds.

  6. 6

    Repeat 15-20 times.

  7. 7

    For advanced variation: hold for 20 seconds and add slight jaw opening against the tongue pressure.

Pro Tips from Abi

Place a finger under your chin to feel the muscles engage — you should feel them harden

The entire tongue should press up, not just the tip

Maintain normal breathing through the nose while pressing

This exercise is a great complement to external chin exercises like the Chin Lift

Practice while working at your desk for easy daily repetitions

Common Mistakes to Avoid

Only pressing with the tip of the tongue instead of the full surface

Not pressing hard enough — you need real force for results

Clenching the teeth together (keep them slightly apart)

Forgetting to breathe during the holds

Exercise Details

Duration
3-4 min
Repetitions
15-20 reps x 2 sets
Difficulty
Intermediate
Target Muscles
MylohyoidGeniohyoidDigastricGenioglossus
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