For strengthening, try side leg lifts.

肌肉锻炼方面——可以试试侧抬腿。

youdao

The first is a girl's dance, there are a lot of difficult moves, the splits, leg lifts, says he is perfect completed smoothly.

第一个是一位女生跳的舞蹈，这其中有很多高难度动作，劈叉，抬腿， 翻跟头可他都顺利完美的完成了。

youdao

If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or hang from a pull up bar and raise your legs in front of you all the way up to the bar.

如果你真是一个牛人的话，试着在脚上系个健身实心球，或是在双杠上练习悬垂举腿，把腿一直举到双杠上面。

youdao

They added circuit workouts box jumps, wall sits, Romanian single leg dead lifts (think multiple knee bends while holding dumbbells), with 30 seconds between stations, and five minutes between circuits.

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When trying thigh-length shapers, she lifts each leg knee-high to make sure the garments stay put.

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