Upper Thigh Fat Elimator
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