Best-Leg-Exercises.com has some of the best thigh toning exercises and pictures of the best butt exercises.
This page shows pictures of glute kickbacks using an ankle weight. This butt and thigh exercise can help to tone the hips and the butt.
The pictures and instructions are below.
Starting Position: Secure the ankle weight around your leg, and balance on your hands and knees.
Form: Exhale and extend your hip while kicking your heel towards the ceiling. Hold for a brief second at the top and then slowly lower to the starting position.
Personal Trainer Tips: With this exercise it is important to be mindful of the position of your lower back. Only move your hip as far as it goes without your lower back moving.
If you feel your lower back arching excessively, this could be a sign that you are raising your hip to high. Try engaging your abdominal muscles to stabilize your pelvis.
Perform 15-25 repetitions on each side, with an ankle weight that weighs 1-10 pounds.
Ankle weights are versatile, and you can work all your hip muscles simply by changing your body position. Learn some additional hip exercises with ankle weights.
While ankle weights can help with isolating and toning the thigh and hip muscles, they are not as functional as other exercises.
If you think about walking or running, you are standing up. When you do most daily and athletic activities your hip muscles must work while you're standing. Thus, it is really important to exercise your thighs and hips from a standing position.
Variations of squats, lunges, hip hinges (dead lifts), and balance exercises are the most functional way to exercise your thighs and hips.
It's okay to use ankle weights, but make sure that you also do standing leg and thigh exercises also.
Yours in Health,
Dr. Charles PT/PT