How To Get Hollow Cheeks (Achievable for ANYONE)

  • by Matt Phelps

The modelling industry places a high premium on models who have hollow cheeks.

When you look at someone and notice that they have cheekbones, you immediately and unconsciously assume that they have received adequate nutrition, developed normally, and led a healthy life.

According to several studies, having prominent cheekbones is associated with sexual maturity and trustworthiness. 

You can develop hollow cheeks by reducing the body fat you carry, properly chewing and swallowing food, and mewing.

Surgery to reduce the buccal fat pad or dermal fillers are two of the more invasive methods that can be used to achieve hollow cheeks. 

Suppose you are interested in receiving a comprehensive evaluation of the area around your cheekbones and your face.

In that case, you should think about purchasing one of our individualized facial reports.



Hollow Cheek Anatomy

The maxilla and the zygomatic bones come together to form the cheekbones, which are single bones.

The space between the mandible and the cheekbones is known as the cheek hollow. 

During normal craniofacial development, the jaw and cheekbones will shed the baby fat surrounding them, allowing them to expand and become more prominent.

The gap generated between the mandible and the zygomatic bone is known as a cheek hollow.

Therefore, achieving cheek hollows is a two-pronged objective.

1) The zygomatic bone and the mandible should be augmented.

2) Identify a method for reducing the size of the buccal area.


The upper jaw, sometimes known as the midface, comprises four bones: two maxillae and two zygomatic bones (cheekbones).

The nasoorbitoethmoidal complex is made up of your sinuses in their entirety.

It acts as a barrier between the forces of chewing and your brain.

Midfacial recession, also known as the sagittal maxillary deficit, is the condition that occurs when the midface does not extend forward.

This results in a lack of support for your eyes, which causes the inferior orbital rim (the lower eye bone) to be too low, giving you a droopy eye region with dark bags under your eyes.

When seen from the side, the section of the upper eye bone farthest forward should be about 2–3 millimeters in front of the lower eye bone.

If the eyelids are relaxed and the person is looking forward with a normal midface, the whites of the eyes (the sclera) should not be visible below the irises.

On the other hand, the whites of the eyes are visible because of a midface insufficiency that has caused retrusion of the orbital rim (lower eye bone).

After you have soaked a cotton ball in the water, squeeze it out until it is between 5 and 6 millimeters in thickness, and then apply it beneath the upper lip.

If you believe you look better from the side profile view, you may have a midfacial recession and might benefit from maxillary advancement surgery.

Alternatively, you may have an asymmetrical face if you think you look better from the front profile view.

The soft tissues located above the zygomatic arch are the source of the midfacial curvilinear contour line, which also includes the following features:

  • Travels ahead along the arch in a circular motion
  • forward and toward the center of the face, to the area of the sun-pupil beneath the eye
  • over the fleshy parts of the cheeks
  • up to the area immediately next to the nose
  • backward and to the side until reaching the upper lip corner


After which, it reaches its conclusion on the side of the oral commissure (corner of the mouth where the upper and lower lips meet).

This line is responsible for the appearance of prominent cheekbones as well as the curve that is known as the ogee curve.

[Cause and effect] Because of the midfacial recession, the curvilinear contour line is concave when it ought to be convex.

The maxilla, the bones of the malar region, the muscles of the malar region, the subcutaneous tissues, the fat pad in the malar region, and the fat pad in the buccal region all work together to support the cheeks.

The size of the buccal fat pad does not correlate to the amount of total body fat, although it does become smaller as people get older.

It may add to the appearance of hollow cheeks, depending on how thin it is.

Sometimes removal of the buccal fat pad may produce this appearance, but again, bear in mind that it also declines with age.

Because of this, you do not want your surgeon to remove too much buccal fat than necessary.

The fat pad behind the chin tends to recede with age, increasing cheek volume on the lateral aspect of the jaw and giving the impression of bowling.

In addition, as part of the natural aging process, the fat in the middle of the face will shrink, the midfacial soft tissues will sag, and your cheeks will have a concave appearance similar to bowling.

All of these changes will have a similar effect.



Height to Width Ratio of the Face (FWHR)

The ratio of the breadth of the face to the height of the face is considered to be one of the most reliable predictors of facial beauty (FWHR).

You may determine the width of your face by measuring it at its broadest point near your zygomatic bones (bizygomatic width), then dividing that number by the height of your face as measured between your lip and brow.

When others look at this ratio and see that it is high, they are more likely to see you as dominating and aggressive. 

On FWHR, there have been several different research conducted.

The fact that the FWHR is connected with the following traits gives it great relevance.

- Having the impression that one is brave and a powerful force.

- Having a more combative demeanor comes across to others.

- A lower risk of death as a result of physical assault.

- More financially successful.

- More capable in sports involving teams.

- More psychopathic.

- Having a greater propensity to cheat.

- More inclined to take advantage of or mislead other individuals.

- Experiencing more success with women pursuing casual, short-term relationships.

- Increased possibilities of becoming a parent and reproducing oneself.


The final two characteristics tell us pretty much all we need to know about a man, and having a higher FWHR is good in this case.

The FWHR should be between 1.8 and 2 for the best results.

If your head is held too low, people assume you are fragile because of your lengthy face.

On the other hand, if you are too high, you will seem strange, but you will still look better than if you are too low.

A high FWHR gives the appearance of youth, which is another reason it appeals to women.

 Increasing the size of your cheekbones will cause a rise in your FWHR.



Body Fat

Losing fat from the body is the first and most vital step to take before doing anything else.

Because it is almost too clear, most people tend to underestimate its significance.

The majority of males believe that they need to put on muscle.

Also, losing weight is tough.

Cutting calories will not be fun for most individuals with typical metabolisms.

This is especially important to keep in mind as you become older and your metabolism continues to decelerate.

Because of this, you seldom see individuals walking around with cheekbones that seem like they belong to a model.

Avoid basing too much of your weight-reduction plan on your body mass index (BMI) or percentage of body fat.

Depending on the amount of muscle you have, your body fat % could not be an accurate measurement at all.

A man's muscle may determine whether he seems crazy jacked or skinny at a body fat percentage of 10%.

Therefore, to achieve a six-pack, I recommend you reduce your weight as much as possible.

After that, shed another five to ten pounds.

Many models are seen going about within this range, and if you are in this range, you should have the appearance of having cheekbones. If not, keep reading.




You must first accept that bones are always changing before you begin working on your cheekbones.

The common conception of bones is that they are rigid, inanimate substances.

After all, bones are supposed to be tough and indestructible.

That is the only responsibility that they have.

However, changes do place in bones throughout a lifetime.

When children are newborns, their bones remodel at one hundred percent per year.

This figure falls to 10% in adulthood, but it is still quite noteworthy because of how high it was.

Take, for example, Stephen Hawking, who was diagnosed with amyotrophic lateral sclerosis (ALS).

This illness does not impact the bones but rather the muscles and tendons.

Despite this, the muscles, for a long time, twisted the bones dramatically.

Muscular dystrophy goes through a procedure quite similar to this one. 

So, where does the act of mewing come into play?

On the other hand, mewing is nothing more than maintaining the correct tongue and body position.

This is something that humans have lost as a result of our transition from living in the great outdoors to living in dwellings.

Our ability to breathe via our nose was negatively impacted at a young age by allergens like dust mites.

In addition, the bad posture that is so prevalent in today's culture contributes to an improper tongue position.

Your lips will hang open if you stare at a phone or computer while hunching your back and bringing your head forward.

Therefore, you should act oppositely.


The method itself is rather straightforward:

Put some straightness into your back, avoid slouching, and lift the curve in your neck.

Close your lips.

This will form a seal and stop you from breathing via your mouth.

Maintain close contact between your teeth.

Try not to grind your teeth too much, but you should ensure that your lower jaw supports your maxilla. 

Then, rather than simply resting the tip of your tongue on the roof of your mouth, rest the whole tongue.

Place the whole tongue on the roof of your mouth and press firmly.

Cover the greatest possible amount of the surface area of your upper palate.

Pay attention to the rear area close to your third molars.

You won't be able to make it fully flat since the roof of the mouth has a natural slope.

Therefore, just shape your tongue, so it covers as much of the roof of your mouth as possible.

Again, bring your attention to the rear third of your tongue and ensure that it rests on the roof of your mouth.

You may press your tongue onto the roof of your mouth by contracting the muscles beneath your chin. 

This is the hyoid bone in your body.

If you contract the muscles in this location, you should be able to see this portion of your neck rise as a result.

One useful approach to thinking about it is as if you were trying to pull your hyoid bone farther up into your head.

Maintain this position for as much time as you feel comfortable doing so.

Remind yourself to carry out the activity at regular intervals throughout the day.

Maintain a closed mouth and breathe in via your nose during the activity.

When you grind your teeth together and raise the roof of your mouth, a steady force is created that raises your cheekbones.

This is because your teeth are in contact with one another.

The tongue's antagonist muscles are the masseters and the hyoid, located on each side.

They will bring the remainder of your face forward and enhance your jaw's gonial angle.



Chewing meals that require significant effort to chew is one of the most critical factors in ensuring healthy craniofacial development.

Chewing maintains the position of the maxilla by applying pressures that prevent its downward movement.

This is the pressure that exerts an upward force directly on the cheekbones.

It is necessary to mew to develop cheekbones.

You should continue to mew even if you only want to prevent the natural thinning of your cheeks that come with aging.

Because of the current diets that are high in soft carbohydrates, our teeth are not required to work at all.

Modern people do not need to exert themselves to consume sufficient calories.

However, this is a problem since it increases our risk of developing craniofacial dystrophy and prevents us from reaching our full genetic potential.

Be conscious that the masseter, sometimes known as the "chewing muscle," is the body's largest and most powerful muscle.

The strongest biting force recorded was 975 pounds, which set a new world record.

Keeping this in mind, let's examine the connection between the zygomatic bones and the teeth (in orange).

Imagine the amount of force that flows upward into the cheekbones when we chew in a way that can wear down our teeth and create 900 lbs. of biting force.

This is the sort of chewing that may cause tooth wear.

The breadth of the cheekbones would be amazing, and as a result, the hollow in the cheek would be created, which is something we all work for.


Swallowing Methodically 

Swallowing correctly is an essential component in the process of developing cheek hollows.

It causes the muscle that is located precisely in the region that we desire to be hollowed out to atrophy:

This particular muscle is known as the buccinator.

If you want to have hollow cheeks, you need to pay attention to how you swallow.

To begin, allow me to explain the incorrect way to swallow.

The first thing that you should avoid doing is moving food around in your mouth with your cheeks.

The second error is to inhale the meal via your mouth rather than through your tongue.

Most individuals have never progressed from an infantile to an adult swallow, which is why this muscle tends to be overdeveloped in many people.

Instead, you should chew your food in a vertical orientation utilizing your masseter muscles, moving your jaw up and down as you do so.

Then, using your tongue, roll the food into a ball until it is completely enclosed.

The next step is to use your tongue to guide the ball into your esophagus.

Consider the dance of the worm.

But you should accomplish this using your tongue rather than the rest of your body. 

If you're ever in doubt, all you need to do is look at the muscle in the photo above and choose not to utilize it deliberately.

This will result in wasting away the buccinator muscle and the hollowing out of your face over time.

However, remember that the buccinator muscle isn't very large in most individuals, and set your aims accordingly.

This will be beneficial.

However, the impact may not even be noticeable.

And since the process of muscle atrophy is slow, it's possible that you won't even realize that this is having any effect.



Reduced Fat in the Buccal Region

Adults may have their buccal fat pad layer eliminated by a surgical procedure known as buccal fat reduction.

As you can see, this sits directly on top of the buccal region that we want to make smaller.

The initial step in performing this operation involves making an incision on the inside of your mouth before moving on to the next step.

This indicates that the procedure did not leave any scars that are visible from the outside.

After that, they began to cut into the deeper layers of fat tissue.

After that, the surgeon will remove as much buccal fat as is necessary before stitching the patient back together.

Because our buccal fat pad thins down with age, one of the arguments against having this surgery is that it would cause you to seem abnormally thin in your sixties.

But if you think about it, that is what the operation is supposed to do.

The vast majority of surgeons have sufficient knowledge to realize that you need to maintain part of that fat.

Therefore they will be cautious in the amount of fat they remove from you.

But even supposing that this criticism is correct, the issue that has to be asked is this: would you rather look fantastic in your 20s and 30s? Or your 60s?



If you are unfamiliar with fillers, they are a form of gel that may be injected deeply into the tissue of the face.

One of the many wonderful things about them is that they are composed of a chemical that is also naturally produced by our bodies (hyaluronic acid).

In contrast to cosmetic surgery, dermal fillers may be readily eliminated if the patient receives an undesirable outcome. 

A cannula (similar to an IV) will be put into your face, and this filler will be pushed through it.

Even if it hurts a little bit, it's not that horrible of an experience when you consider that you won't be receiving cosmetic surgery.

Fillers may fill out flaws or accentuate specific traits. 

The injector performed an excellent job of adding bulk to the patient's existing bone, as shown in the above photo, which resulted in the patient gaining more prominent cheekbones.

You want that, especially as a male.

That's what you want.

You should look for an injector who is familiar with facial structure variations between males and females.

When it comes to women, the goal is to restore an appearance of youth by filling in the missing mass in the cheeks.

In the case of males, achieving this aim is possible, but the primary objective here is to enlarge the zygomatic bone.

However, because fillers are naturally a soft substance, accomplishing this task can be difficult when using them.

They are not the best choice for augmentation or for creating sharp edges.



Implants are a great option to consider when it comes to creating the sharp edges necessary for cheekbone augmentation.

In addition to this, they are permanent.

You can get implants that were printed on a CT scanner made specifically for you, and your appearance after surgery can even be simulated in a 3D modelling program.

To avoid the appearance of a scar on the face, the cosmetic surgeon will make the incision for the cheekbone implant placement behind the lower lid of your eye.

After that, the surgeon will insert the implant, and with time, it will become one with your bone.

The implant is resistant to trauma and will be indistinguishable from the bone.




Thanks for reading my article on how to get hollow cheeks. If you enjoyed it, please share it with your friends - thanks!

Matt Phelps- founder of Jawline Gum

   Matt Phelps

    YouTuber & Founder of STEEL


P.S is a strong, chiseled jawline attainable for EVERYONE?👇

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