Where the Muscle Is Located
This long-named muscle runs alongside the nose. It originates at the frontal process of the maxilla (near the inner corner of the eye) and inserts into both the upper lip and the alar cartilage of the nose. It’s responsible for elevating the upper lip and flaring the nostrils—playing a big role in facial expressions of disgust or intense breathing.
Different Ways to Engage
- Snarl Flex: Raise your upper lip and flare your nostrils simultaneously, as in a sneer or snarl.
- One-Sided Snarl: Practice lifting one side of the upper lip and nostril at a time for more isolated control.
- Mirror Control Work: Use a mirror to isolate movement of the upper lip without wrinkling the nose or engaging the zygomatic muscles.
- Breath Assist Drill: Inhale deeply through your nose while flaring your nostrils to reinforce nostril flare strength.
- Lip Flare Resistance: Press gently under the nostrils or on the upper lip while trying to lift and flare against the resistance.
How Long to Hold Flex for Muscle Growth
- Beginner: 5–10 seconds, 2–3 sets
- Intermediate: 10–15 seconds, 3–4 sets
- Advanced: 20–30 seconds with resistance or alternating sides, 4–5 sets
Train 2–3 times per week, allowing rest to prevent fatigue and overuse of the small facial structures.
Different Levels of Skill
- Beginner: Learn to engage both upper lip and nostril simultaneously through exaggerated snarl expressions.
- Intermediate: Master control over symmetrical and asymmetrical movements using visual feedback and light resistance.
- Advanced: Integrate muscle control into subtle emotional expressions, combine with breathing techniques, and build tone and endurance.
How It Supports Other Muscles
- Levator Labii Superioris: Works in tandem to elevate the upper lip and deepen expressions.
- Nasalis: Assists in nostril dilation and airflow regulation.
- Orbicularis Oris: Coordinates during speech, lip shaping, and facial gestures.
- Zygomaticus Minor: Supports mid-face expressions like smiling and sneering.
The levator labii superioris alaeque nasi may be small, but its involvement in breathing, expression, and lip control makes it essential for emotional display and facial symmetry. Regular activation can refine expression control, tone the upper lip area, and subtly sharpen your facial appearance.
