straight in front of the
shoulders. Then go back gradually to the lying down position, and
repeat the raising and lowering several times; (7) then turn over on the
face and stomach again and assume the following position:--Keeping
the body rigid from head to foot, raise your body until its weight rests
upon your palms (the arms being stretched out straight in front of you)
at one end, and upon your toes at the other end. Then gradually bend
arms at the elbow, allowing your chest to sink to the floor; then raise
up your chest and upper-body by straightening out your arms, the entire
weight falling upon the arms, with the toes as a pivot--this last is a
difficult motion, and should not be overdone at first.

Exercise X.

This exercise is for those troubled with a too large abdomen, which
trouble is caused by too much fat gathering there. The abdomen may
be materially reduced by a reasonable indulgence in this exercise--but
always remember "moderation in all things" and do not overdo matters,
or be in too much of a hurry. Here is the exercise: (1) exhale the breath
(breathe out all the air in the lungs, without straining yourself too
much) and then draw the abdomen in and up as far as you can, then hold
for a moment and let it resume its natural position. Repeat a number of
times and then take a breath or two and rest a moment. Repeat several
times, moving it in and out. It is surprising how much control one may
gain over these stubborn muscles with a little practice. This exercise
will not only reduce the fatty layers over the abdomen, but will also
greatly strengthen the stomach muscles. (2) Give the abdomen a good but
not rough kneading and rubbing.

Exercise XI.

The exercise is as follows:--Follow it carefully. (1) stand erect, with
heels together, toes slightly pointed outward; (2) raise the arms up by
the sides (with a circular movement) until the hands meet over the head,
thumbs touching each other; (3) keeping the knees stiff; the body rigid;
_the elbows unbent_; (and shoulders bent well back as the movement is
made); bring down the hands, slowly, with a sideway circular motion,
until they reach the sides of the legs the little finger and the
inner-edge (the "chopping-edge") of the hand alone touching the legs, and
palms of the hands facing straight to the front. The shoulder gets the
right position by touching the little finger of each hand to the seam of
the trousers. (4) Repeat several times, _slowly_ reme