“Weight train for your legs at least once or twice per week. Each workout should include about eight to 10 different exercises that target your upper and lower legs such as calf raises, lunges, leg extensions and wall sits. To perform a wall sit, place your back against a wall with your feet out in front of you and your arms at your sides. Slide down until your legs create 90-degree angles with your knees are directly over your toes. In this positions it should look like you are sitting in a chair. Hold the position for as long as you can, stand up and repeat up to five times.
Read more: http://www.livestrong.com/article/482646-how-to-workout-legs-for-women/#ixzz2JHvA6VUV