The more reps the better.
More is not necessarily better. Sometimes it’s just more. High-rep, low-weight exercises such as leg lifts, even if you do a hundred of them, are ineffective because they don’t work the muscles hard enough to get results.
You can spot-reduce.
Yes, you can change the shape of muscle with spot training, but you can never spot-reduce. No amount of lower-body training will melt fat off your hips or reduce size of your butt unless you diminish the overlying body fat from those areas. The only way to do this is by eating fewer calories and burning them with cardiovascular exercises.
Weight training makes you bulky.
Many women are afraid weight training will bulk up their legs. In most cases this is simply not true. Doing relatively few sets where you give a good effort will tone and strengthen your muscles, but it’s not likely to add much size. Very few women have the genetics to build massive tree-trunk legs unless they spend hours in the gym and possess (or take) an unusually high amount of male hormones.
Lower-body training is all you need.
Even if your only goal is to improve the appearance of your lower half, don’t skimp on upper-body training. An in-shape upper body makes your lower body look smaller and gives it a more balanced and better-proportioned appearance.
Source: Neporent, L. (2003). The ultimate body.
