The times., 1897-06-27
REDUCING THE GIRTH OF HIPS.

chest weight can be made easily at
home at an outside cost of say 20 cents
Find two pieces OF wood and shape Them
to fit the hand; around each OF them tie q
stout piece of twine about a yard long,
then take six rubber bands, e ach one Inch
wide, and by means OF slip-knots secure
three together; fasten two screw hooks,
one a little above the other, and above
the head. You can then slip the ends OF
the two sets of rubbers over them, and
prestol your improvised chest weight is
ready To use, and it viii do as good ser
vice as one that cost several dollars.
Having set up the chest weight, there
it can be utilized, besides those which
are intended to strengthen the muscles OF
chest, shoulders and arms.
The muscles of the thighs, for instance,
require more attention than they are wont
to receive, IL one would be possessed of
graceful gait. Among the exercises the
following are suggested:
No. i. Place the back toward tie ap-
pnance, aud the foot in the loop made
by tying both handles together. Then
move the foot backw ard and forward
This will exercise the muscles on the
front OF the thigh.
No. .. Tie the handles together, and
place one leg outward until it is at right
angles with the other; then bring it
down over the other and return This
motion is for the benefit OF the inner
side of the thigh and the muscles Of the
calf
No. g. Stand facing the appliance,
grasping the blocks with the hands; put
all the weight on one foot and extend
the other a long step diagonaliy forward,
touching the toe to the ground Now.
partially transfer the weight TO the for
ward leg, at the same time bend that
knee as much as possible, and raise the
heel high from the ground, keeping the
whole of the back foot On the ground
until this position of the bent knee and
tn; raised heel OF the forward leg is
firmly taken. Then gradually pull all
but the toe Of the back foot from the
ground, while pressing down forcibly,
az If oyercorning a strong resistance
with the forward leg. The outward knee
straightens, the whole foot co mes 10
the ground and the weight is entirely
transferred to the forward leg during the
movement. Slowly transfer the weight OF
the back leg, forcibly pushing that foot to
the ground as the heel OF the forward foot
rises. Repeat these movements several
times after which alternately bend the
knees and rise on the balls OF the feet
rapidly, six or eight times. Do not strain
or push the body; it mast be easily tnain-
tanned, erect and free from tension. Do
not work the arms; the legs only should
be energized
one cannot practice these exercises
which strengthen the muscles of the thighs
too often If a good poise and gait is de-
sired. These muscles should dot the greatest
work I'm walking, and In order to work well
they must be exercised and strengthened.
thai there may be free action al the hip
joints.
There are several exercises which can
be taken without any appliance, which are
excellent for thigh muscles. One is to
stand erect on a slight elevation from the
ground with the weight on one leg. Relax
the other leg. and with the power from the
thigh first swing the relaxed leg forward
and backward; then swing it in a circle
around the strong leg.
During these swinging leg movements
keep a steady poise; the body from the
hips upward must be quite motioniess.