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

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

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5 Days Workout Routine To Get Rid Of Upper Thigh Fat