A 5 days routine of exercises; how to practice them and the number of reps you are to perform will be illustrated in details. All you have
to do is follow the instructions laid down step by step and boom!
Day 1
Roundhouse Kick/Squat
Instructions
- Stand straight with your feet and shoulder wide apart
- Hold your fist with palms in and shoulders relaxed
- Tilt 45 degrees to the right
- Extend your left leg to the other side pointing your toes out to the floor
- Lift the left knee as high as you can go, turning your outer knee towards the roof
- Extend the leg leaving your toes pointed
- After 2 seconds, lower your leg and squat down to make your knees align
- Repeat the exercise on the other leg
Benefits of roundhouse kicks/ squat
- Roundhouse kicks strengthens the quadriceps in the upper thigh
- It helps you boost your kicking power (for fighters and athletes)
- Roundhouse kicks turn your hips providing an unlocking effect to it
- This exercise improves your posture
Exercise application on day 1
- Start exercise early in the morning with a rep at first
- Take a brief break of 30 seconds and move on with 2 reps of roundhouse
- After another 30 seconds, you might be a little tired after the second round. Ensure you take a little amount of water or energy drink and continue by doing 3 reps of roundhouse kicks
- That’s all for the morning workout, over to evening. Ensure you do 4 reps of roundhouse kicks on an empty stomach in the evening
- Take a minute rest and do the last round which is 5 reps of roundhouse kicks
The exercise is split into two different times because it is tedious and a bit challenging. The first sequence in the morning, and the other in the evening.
Day 2
Hip Extension with Circles
Instructions
- Stand with feet wide apart and shoulder blades squeezed together
- Keeping your left leg straight, bend your right knee softly, pointing your toe and avoid bending your back
- Draw a four pointed square with your right toe in a clockwise motion and repeat in anticlockwise motion also.
- After completing the reps on the right leg, repeat for the left leg
Benefits of Hip extension with circles
- Apart from being among the 5 days workout routine to get rid of upper thigh, the hip extension also build you more strength and mobility
- It also helps in getting rid of back pain
- Hip extension with circles opens up your hips and enables flexibility in that region
- It is also a good exercise for relieving stress and tension
- It strengthens your core and trims your waist
Application of exercise on day 2
- Just like the first day, start early in the morning on an empty stomach. Begin with a rep of hip extension with circles
- After a 15 seconds rest, do 2 reps of the exercise
- Take a break (3o seconds) and do 3 reps of the exercise
- In the evening, continue with 4 reps of hip extension with circles
- Rest for a minute and end with 5 reps of hip extension with circles
Day 3
Pile Squats with Lifted Heels
Instructions
- Stand with your feet twice as wide apart with toes and knees out and heels lifted slightly
- Extend your hands out to the sides at shoulder height
- Squat down and push your hips back slightly, keeping your knees over your ankles
- Straighten your legs, keeping your knees soft and your heels lifted
Benefits of pile squats with lifted heels
- Pile squats helps lubricate your joints and prepare them for more mobility
- It helps warm up muscles in your hamstrings, glutes and thighs
- Pile squats gets your blood pumping and circulating in all your body parts
- It gets your heart rate up and prepare your body for the workout
- It strengthens and tones your thighs, hips and glutes
Application of exercise on day 3
- You can do the exercise in the morning or at night on an empty stomach. Begin with one rep
- Off to the second round, do 2 reps of pile squat with lifted heels
- Ensure you take a recess, and do 3 reps of the exercise
- Do 4 reps of pile squat after a brief rest
- Conclude the exercise with 5 reps of pile squat with lifted heels
Day 4 (2 exercises)
Crescent Kick over Chair
Instructions
- Stand at arm’s length behind a chair with your fist clenched under your chin
- Raise your right knee and draw an arc over the chair with your left foot
- Switch legs and repeat
- Stand with your feet together
- Jump feet out wide and cross your arms overhead
- Cross your legs in the front of right and let your left arm cross your chest
- Immediately repeat changing your legs
Benefits of Crescent kick over chair
- The crescent kick over chair enables flexibility in the hips
- It stretches the legs, hip flexors and groin
- It increases stability and mobility
- Crescent kick over chair increases your energy and reduces your fatigue
- It opens up your chest and shoulder
- It boosts your kicking power
Benefits of crisscross power jacks
- Crisscross power jacks strengthens your leg
- It makes you ready for a workout
- It ensures proper circulation of blood in the body
Application of exercises on day 4
- The crescent kick over chair will be done in the morning starting with 2 reps
- Continue with 3 reps and rest briefly
- Continue with the 3rd round with 4 reps of crescent kick over chair
- Do 5 reps of crescent kicks
- Lastly, do 6 reps of crescent kicks over chair
Are you sick and tired of that upper thigh fat that makes you feel uncomfortable? Here are 5 days workout routine to get rid of upper thigh fat.
- Later in the evening
- Start with a rep of crisscross power jacks
- Ensure you take a rest and do 2 reps of the exercise
- Continue with 3 reps of crisscross power jacks
- Finally, conclude with 4 reps of crisscross power jacks
Day 5
Curtsy Squat/Lateral Lift (Instructions)
- Stand with your feet wide apart and hands on hips
- Cross your left leg behind body so that thighs can touch each other
- Bend your right knee 90 degrees with toes pointing forward and then return to standing position
- Raise left leg as high as possible without moving your hips
- Return to standing position, and repeat the procedure on the other leg
Benefits of curtsy squat/ lateral lift
- It strengthens your adductors and your abductors
- It helps to stabilize your hips
- Gives you amazing posture
- It engages your quadriceps, hamstring and lower back
- It provides you with a firm and more attractive butt
Application of exercise on day 5
- At night on an empty stomach, do 1 rep curtsy squat
- Continue with 2 reps of curtsy squat
- Take a short rest and continue with 3 reps of curtsy squat
- Do another 3 reps of the exercise
- Lastly, conclude the exercise with 4 reps of curtsy squat/ lateral lift