Towel Method for Jawline: Exercise Benefits, Risks, & Alternatives

Download Article

Plus, discover which jaw-slimming techniques work best

Co-authored by Ellen Turner and Elaine Heredia, BA

Last Updated: June 26, 2025 Fact Checked

Download Article

What is the towel method?

|

How to Do It

|

Benefits & Risks

|

Alternative Jaw Exercises

|

Other Ways to Lose Facial Fat

|

Does the towel method work?

|

Video

You may have heard your favorite TikTok influencers talking about the towel method exercise and how it can magically slim your jawline to give it that supermodel edge. But does it actually work? And if so, does it also pose any risks to your teeth and jaw? Find out in this comprehensive guide to the towel method jawline exercise, how to do it, and the best ways to reduce your double chin and get the defined jaw of your dreams.

What is the towel method for your jawline?

The towel method is an exercise social media fitness influencers claim reduces fat around your chin and makes your jaw look sharper and slimmer. It involves chewing on a folded towel for 2 sets of 40 reps each. It can strengthen your jaw muscles but also damage your teeth and cause painful jaw disorders.

Section 1 of 6:

What is the towel method?

Download Article

The towel method is an exercise that allegedly slims and defines your jaw. During the exercise, the person working out bites down and makes chewing motions on a folded-up towel. Their goal is to strengthen their neck, chin, and jaw muscles so they will (hopefully) lose fat in these areas and make their jawline appear more defined.
- This fitness routine was popularized by male TikTok influencers. In their videos, they often show off their snatched jawline after demonstrating the exercise to imply how well the towel method worked for them (as in this TikTok by @iblame.anhtu). Alternatively, they may claim you can get results after using the towel method consistently for only a week (as TikTok user @plainjad does in his viral post with over 7.5 million views).

Section 2 of 6:

How to Do the Towel Method

Download Article

A hand towel is best since it's small enough to handle easily but large enough to fold in on itself multiple times. You can also reduce the number of folds to 2-3 if the towel is thick, you have a small mouth, or your jaw is too weak to chew on anything large.
2
Bite down on the towel layers and work your jaw as if you're chewing. Keeping your top teeth securely on the towel, move your jaw up and down to work your neck, facial, and jaw muscles. Repeat this chewing motion 40 times in a single set. Perform 2 sets total with a break between (as explained by @haidwrr in his TikTok tutorial).
- You can also perform this exercise on just one side of your teeth if you feel one side of your face needs to be slimmed or strengthened more than the other.
- After repeating this exercise daily, expect to see results within 3-6 weeks.

Section 3 of 6:

Towel Method Benefits & Risks

Download Article

When performed consistently, the towel method works on the muscles in your neck and jaw and may make them stronger, more resilient, and more defined. People who combine this and other jaw exercises with a healthy lifestyle and eating habits may also see their facial fat decrease or disappear.
Biting down on a towel repeatedly can hurt your teeth and potentially cause them to misalign slightly. Over time, you could develop a crooked smile. Furthermore, overworking your jaw muscles can lead to a temporomandibular joint (TMJ) disorder where the joints, muscles, and ligaments in your jaw feel painful and tender.^{[1]
X
Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
3
It may also cause your jaw to appear bigger and more square. An unwanted side effect of using the towel method to exercise your jaw is masseter muscle hypertrophy. In this health condition, the masseter muscles on either side of your face get overworked and grow bigger. This makes your jaw look bulkier and more squared off than normal, which is not always a desirable look (especially for women).^{[2]
X
Research source}
- Masseter muscle hypertrophy can happen if you chew gum (or in this case, a towel) too often or too aggressively, or if chew on one side of your teeth more than the other.
- If the towel method doesn't sound like it's for you, there are plenty of other jaw-slimming exercises you can try! The ones listed below are expert-recommended for addressing facial fat concerns and alleviating TMJ pain (and they don't hurt your teeth, either). They're also much gentler and more science-backed than the towel method.

Section 4 of 6:

Gentle & Effective Alternative Jaw Exercises

Download Article

Sit or stand up straight and lightly touch your chin with your index finger. Then pull just your head and neck backwards without moving your finger. Hold that position for at least 10 seconds and then slowly move your head and neck back to the starting position. Repeat this exercise for a total of 10 times in a single rep. Do 5-7 reps of this gentle neck exercise in a single day.^{[3]
X
Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
Tilt your head and neck back until you're looking straight up at the ceiling. Purse your lips in a kissing motion and hold this position for 5-10 seconds. Return to your starting position and repeat this movement for a total of 15 times in a rep. Do 2 reps of the ceiling kiss per day.^{[4]
X
Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
In this simple exercise, open your mouth as wide as you can stand it and hold it for 5 seconds. Then slowly close your mouth. Repeat the stretch until you've done it 10 times in a single sitting.^{[5]
X
Research source}
Chew for 60 seconds at a time. You don't have to have anything in your mouth, but just imagine that you're chewing on something sticky and elastic, like gum or a caramel candy. Change up how wide you open your jaw as you're chewing and the speed with which you chew. Finally, alternate between keeping your mouth open and keeping it closed.^{[6]
X
Research source}
5
Mewing To mew, straighten your neck, close your mouth, then push your tongue up flat against the roof of your mouth as hard as you can. (Your front top and bottom teeth should lightly touch, but never grind or clench). Hold this position for 2-3 minutes, then relax slightly until you're only pushing half as hard as before. Hold this new position for 2-3 more minutes.
- Repeat the exercise multiple times, each time slowly decreasing the force you're using to push your tongue upward until you're just barely scraping the roof of your mouth with it.
- While mewing is extremely popular on social media, there's no scientific evidence that it can reshape your jawline. However, it can make your jawline look more snatched in the moment, so you may consider using this trick when posing for photos.

Section 5 of 6:

Other Ways to Lose Fat in Your Face

Download Article

Starting a healthy diet is often the first step to losing unwanted fat anywhere in your body – that goes for your face, too! Avoid consuming processed food and beverages with high amounts of sugar, fats, and sodium. Opt instead for balanced meals with protein, fiber, and healthy fats like olive oil.^{[7]
X
Research source} If you have trouble sticking to a healthy eating plan, consult a nutritionist or a dietician who will create a customized plan that meets your dietary needs.
You don't necessarily have to perform exercises that target your chin and cheek fat to slim down in that area. In many cases, working out your whole body through weight training, cycling, swimming, and other physical activities will help you trim down all over (and feel better overall).^{[8]
X
Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
3
Get double chin surgery. If diet and exercise aren't getting rid of the fat around your jaw, consider double chin surgery. An experienced plastic surgeon may recommend one of a variety of different procedures. Two popular options are liposuction where the surgeon sucks the fat cells out from under your skin and a chin tuck whereby the surgeon removes and tightens the flabby extra skin hanging around your jaw.^{[9]
X
Trustworthy Source

Cleveland Clinic
Educational website from one of the world's leading hospitals

Go to source}
- Keep in mind that some people have naturally fuller, rounder-looking faces that aren't due to extra weight. This means that even if you exercise and eat healthy, your jawline may never be as edgy and sharp as you want.
- Learn to embrace your face regardless of whether the fullness around your jaw, chin, and cheeks is due to weight gain or just part of who you are!

Section 6 of 6:

Does the towel method work for the jawline?

Download Article

Some people see good results while others warn of potential health risks. Some online users who tried the towel method consistently said they noticed the strength and shape of their jawline improving. Others say it can hurt your teeth and the muscles in your jaws and cheeks. Plus, research shows that repeated chewing can cause a disorder where your jaw looks bulky and square.
- According to expert physicians and fitness instructors, the best way to lose fat in your face is to lead a healthy lifestyle. You can also try other, gentler jaw exercises or double chin surgery to slim your jawline.