Back when I first started working out in 1993 , gyms were always full of men & very little women. Thankfully times have changed & over the past 4-5 years there has been a massive influx of women going to the gym & more importantyly , lifting weights whilst there. One of the main areas women always want to look more appealing are there legs & glutes.
Incase you are not comfortable with going in to a gym or do not have the time to get to one. Here is a routine you can do at home, which will not take much time or use any equipment.
Try super setting 2 exercises to save on time. Complete the first 2 exercises without stopping. Then take a small break for around 30 seconds before starting the second super set. Once you have completed the full routine. Rest for 1 minute before repeating the whole cycle again 3-4 times. When starting aim for a rep range of 10-12 building up to a rep range of 15-20.
Hip Bridges with Jump Squat
Start lying flat on your back, your knees bent and your feet should be about hip-distance apart with your heels a few inches away from your butt.
Lift your hips up, then lower them back to the ground.
Stand with your feet slightly wider than hip-distance apart.
Bend your knees and sit your butt back, keeping your chest upright.
Jump up into the air as high as you can and straighten out your legs.
Land back on the floor with soft knees.
Reverse Lunge with Lying Leg Curl
Start in a standing position with your feet about shoulder-width apart.
Step backwards with your left foot, landing on the ball of your left foot and keeping your heel off the ground.
Bend your knees creating two 90-degree angles with your legs. Aim to have your back knee hovering about three to six inches off the ground.
Return to standing and repeat with your opposite leg.
Lying Leg Curl
You will need laminate floor to do this.
Lay on your back & place a towel under each foot.
take your arms out to the side to give you some stability.
Slowly pull your feet towards your glutes whilst lifting your backside off the floor ( you feet will slide on the towel).
Once you feel a hard contraction. Slowly lower you feet away from you again in to the starting position.