SERIOUSLY HELP A CHICK OUT

SQUATS !!!!!!!! You can hold anything for additional weight (sack of potatoes, baby, watermelon)

then pick up something heavier

If you buy some resitance bands which are pretty cheap you can do all sort of good things including classic hamstring curls!

I think that most females need to build up their hamstrings, which will tighten and enlarge the muscles, and have the toned appearance.
On your squats, be sure to really keeps the booty far back so your weight is on the mid foot to heels, so the squat is not focused on the knee.

Do intervals with squats... in between, run in place but hit your bum with your feet, knees pointed down... 1 min straight. Ow.