Squats are great for athletes across all disciplines. You can do them with or without weights - women should look at holding dumbells of about 10lb in each hand, but basically choose a weight you're comfortable with. You really want to feel it in your legs. Hold the weights, standing with your feet a shoulder-width apart, taking care not to lean forwards or backwards. Then bend your knees and lower your bottom down as if you are sitting on the toilet. It's often helpful to have a chair behind you as a guide. Don't squat too far down, but make sure you are working your hamstring and thigh muscles. It should hurt a little bit, but not too much. Start with one set of 10 repetitions, have a 30-second break and do another one. Over just a few weeks you can build up the number of sets and you will see the difference in muscle tone very quickly.