ARMS FORWARD BEND.--Bend the arms in front of the body, as in the
illustration. Extend one foot back and rest toe on ground. Position 1.

15.

Arms as in 14. Fling right arm out sideways and turn head to the right
as far as it will go without moving the rest of the body. Same to left.
Position 1.

[Illustration: Fig. 16.]

[Illustration: Fig. 17.]

[Illustration: Fig. 18.]

16.

Hips firm (_see_ 3). Kneel with toes extended backwards. Now bend the
body backwards from the knees, as far as possible, keeping straight and
firm as in illustration. Rise and return to position 1.

17.

One arm, HIP FIRM, the other NECK REST (_see_ 3 and 4). Bend the body
as in exercise 4. Return to position 1.

18.

Arms bend (_see_ 2). Feet stride (_see_ 10). Now turn the body at the
waist as far as possible to right, then to left, taking care not to
move the hips. Return to position 1.

[Illustration: Fig. 19.]

[Illustration: Fig. 20.]

19.

LEAP ON THE SPOT.--Hips firm (_see_ 3). Raise the heels, slightly bend
at the knees as in illustration, jump and alight on toes again with
knees slightly bent. Straighten knees and let heels sink to the ground.
Position 1.

20.

Hips firm (_see_ 3). Stand near a chair or bed and slip one foot
sideways under a rail. Now bend sideways as far as possible. Position
1.

[Illustration: Fig. 21.]

[Illustration: Fig. 22.]

21.

As 20, only stand facing the support and bend back. Position 1.

22.

Kneel as in 16. Extend arms as in 6. Now turn the body from the waist
as far to the right and as far to the left as possible. Position 1.

23.

Deep breathing (_see_ Breathing, Correct method of) should be practised
several times during these exercises. Stand in position 1. Now raise
the hands slowly to the level of the shoulders, keeping the arms
straight and moving them sideways. While raising the arms, slowly fill
the lungs with air, and when lowering them let it slowly out.

DUMBELL EXERCISE.

As an efficient and inexpensive way of developing all the muscles of
the body dumbells have no rival. Especially are they valuable for those
whose sedentary life forbids much active exercise, and as they only
require a very short time each day for their practice, do not interfere
materially with the work of the busiest. The accompanying exercises
have been given with a view to the complete and symmetrical development
of the body. They should be practised in their entirety e