Daily Kennebec journal., 1901-02-16

from the body, and bring them around
until the palms meet. Do this half
dozen times. and then rest for half n
minute. This develops the sncws of
the arms. shoulders and neck and
opens the lungs to greater capacity
for breathing.
2-Extend both arms straight from
the body. and raise them until they
meet over your head. Continue this
movement until you feel an inclination
to desist. This develops the muscles of
the arms. shoulders and neck, strength
ems the tissues about the chest and
breast and is beneficial to the lungs.
5-Raise both arms above the head,
and gradually bend forward in an
effort to touch your shoes with the tips
of your fingers. At first this may
seem difficult. because the muscles of
the back. of the thighs and of the
calves of the leg are soft, but they
will get stronger each day. and soon
YOU will be able to touch the toes
without the slightest Inconvenience.
This movement brings into play the
muscles of the arms. shoulders. back.
abdomen. thighs and calves.
with your elbows close to your
sides raise yourself untir>you stand on
your toes. Raise and lower yourself
slowly: but be careful not to ovcrtax
yourself. This movement strengthens
the muscles Of the legs, strengthens
the body. is conducive to healthy
rational brea thing and in time VIII
mako an aW kWard girl graceful III 'ar
riaEc.
These four exercises are simple
enough for any girl to follow. yet they
are really the basis for all the others.
1t would be well to remember that
five minutes Of exercise Will suffice to
begin with. AS YOU grow stronger
lcncthcn the period. but never do more
than YOU know YOU can accomplish
without fatigue. Above all things
avoid tight lacing. Light, loosc-tit ;inG
garments that permit the free move
mrnt of the body should he worn 6ur-
ing the exercises. There is no beauty
in a waSp-likc waist. ANA there IS
nothing that woman wears which has
caused ~ much suffering, i'll b"Ilth
ana malformatio0 "f figures as n"
latter day .'o-rallcd fashionable or
sat. Dieting IS unnecessary furthe:
than to eat plain. wholesome foods ana
to avoid oVercatiuc.
Any girl who faithfully and "on-
sc!cntiousIy follows the suggestions
given will. within 4 month or six
weeks. show astonishing improve
mcnt. She Will improve not only in
health. but in spirits. \ healthy body
makes a healthy mind. and a girl with
a healthy body and a healthy mini is
far better fitted for the duties ana
I pie surcs OF life.
II is surprising how much enjoyment
a girl can get out Of physical culture
once she begins 70 develop. She be
comes eager to discover new exercises.
she has IN ambition that she reNer
! felt before. and she has a desire to sec
! if she cannot become as clever IS some
! OF The girls she has heard about or
read about. Headaches never bother
her. and she wonders why other girls
who are constantly complaining do not
| do as she does. Then she either
! studies new exercises or unC0nSciously
! drifts upon them. She finds that she
can swing her head back and bend her
body until her hair reaches to ner
knees or lower. Then she tries walk
| ing backward on all fours with her
back toward the floor and her face
| toward the ceiling. BENDING backward
Strengthens the back. the luins and the
! abdomen, while walking backw trd
brings into use nearly every muscle
III the body.
| \ favorite and simple exercise for girls
whose uccks. shoulders ana chests are
| poorly developed is to move the arms CN-
| aCtly as they are moved IN swimming.
| Try il and You will bc surprised to find
1 a
IF fresh air, that your lungs nhalc and
| oXhale much more freely and that ever.
portion Of the body above the waist line
| is brought into play.
| For girls troubled With indigestion
stomach troubles or poor dppctitcS. there
| is no specific comparable with the home
exercises. These disorders are usually
| the result of neglect. Did YOU ever hear
| indigestion? They do not know what
| such a thing means. The most obstinate
| cases of indigestion or stomach disorder
| yield to the gentle home exercises. if the
| sufferer Will but earnestly apply herself
| to the cure suggested. After the simpler
| movements have been given due time To
| 1rcinvigoratc the body a special course, in
| Guiding the swinging of the body back
| ward, going through the swimming mo-
| ton walking ckWard on all tours, as
| explained in foregoing paragraph. and
| later on, the suspension of the body be
| tween two chairs in the manner shown
in the illustration entitled BY Head ana
| ny Heels Will be found to have partICti-
| lar merit. 1t will take considerable time
| tor Il delicate girl to bald herself ~ TO
| the point where she can with ease SuS-
| pend hcr body by Head ANA by Heels. i
but when she is able 10 40 50 Snc can
| say "nu Rcroir to dyspepsia and kim
| drcd ills. SuSpcndmg tn" body by the
| head and the heels is excellent for dcvel-
| oping not only all the abdominal muscles,
| but neck and legs. Great care should be
| taken by H"ViccS III attempting this eXer-
/ Fig oh Il Il
| 'encatn the body Of the eXerctscr ana
she should gradually develop the muscles
oy raising her body a few ncnes tor d
| rev moments, and then lowering it to the
| middle chair for support and rest. With
| n week after this exercise is begun th,.
| girl. it she has faithfully gone through
| the simpler exercises, and has built up
| her muscles. will be sufficiently adcpt 10
| permit of the middle chair being with
| drawn altogether.
| The greatest trouble found with making
| physical culture popular among girls is
| mat theE take II W too cmtnusIaSiicalIy
| try to 90 too much at the beginning
| 'Ntr-eNeft themselves. make the muscles
| sore and painful and then give up in de-
| Sialr because Jney cannot become strong
| una graceful in Il few days. Nothing is
| WORTH having that is not worth earnest
| dtcnt cndeaNor. Do not let your ardor
| 'c"d you into the pitfall OF doing TOO
| mucn at the beginning. Time Yourself
| flNe minutes exercising will Lc lIentv 10
| start with. Gradually increase the time.
| re careful above AT things to stop when
| YOU feel The slightest Wea rineSs Rest a
| snort time and then, if YOU 50 desire re-
'Ifne. 10 not be afraid Of fresh air Trv