The Topeka state journal. [volume] (Topeka, Kansas) 1892-1980, 1902-12-10
To Strengthen the
Muscles Of the Back

becoming ashamed OF physics

~ NE of the most encouraging signs
a b of the times is that women are
- becoming ashamed of physical
weakness. 1t is no longer mark of
fine ladyhood to be feeble in body or
in mind.
Women are even ceasing to pride
themselves on their weak backs, which
the old time woman made an excuse for
various imbecilities. The truth is that
woman's back is not naturally weak at
all. About her waist loins and hips
nature gave her an abundance of large
and splendid muscles. larger proper
tionally than We're bestowed on man.
This is an anatomical fact to which the
late Charles Reade never wearied of
calling attention. The supposed i'm
perfect backs of the feminine sex are
due to bad dressing and bad living.
There are certain simple physical ex-
ercises whereby a feeble back may
have a noble power put into it.
This can never be accomplished, how
ever, in the ordinary clothing of the
sex. To prepare to strengthen the
back muscles first take off all cor
sets, combining strings and bands
around the waist and tight, high heeled
shoes. Then put on a woman's ordi-
nary gymnasium suit with blouse and
boomers or knickerbockers A full
l.
be had from an unboned waist or corset
cover A corset from which the bones
have been removed will answer if it is
loose enough Patterns for the gym
nasium Knockers can be got from any of
the standard paper pattern houses. and a
lady can make her own gymnasium suit
at home. Every woman ought to have
such a costume. She will find it inval-
| liable to wear about her household
| tasks and in outdoor work around
home. A suit of combination under
wear fits we'll under the gymnasium
| costume.
/ Now for the exercises: Stand erect in
your gymnasium dress, with knees to-
gether. Without bending or separating
the knees in the least stoop over for
ward from the hips and touch the floor
with the finger tips. the body being en-
/ tirely rigid below the waist Do this
! or try to do it, half dozen times. Con-
tinue day by day till you can do it with
ease That is No. L. Half the women
in the world sink down with their knees
instead of STOPPING properly
No. 2. Stand erect. arms hanging re-
taxed by the sides Lift your arms
with steady motion over your head
till the backs of the hands touch over
the top of your head, not bending them
at the elbow. Do this half a dozen
times too. For loosenfng and strength
ening the muscles of the shoulders it is
most excellent
NO B. Place your hands upon your
hips, thumbs backward fingers for.
| ward; take a deep, slow breath. and
While you do 50 bend your back as fai
backward as possible. Then repeat the
breathing and, hands in same position
bend forward as far as possible. keep.
ing the legs rigid below the hips. A.
you bend forward hold the abdomen in
nrmly- This motion will help to reduc,
a large stomach
No 4. Place hands on hips as before
Then, still with the body rigid at tn,
knees, bend over as far as possible. frs
to one side, then to the other. bringfn,
your wrist and forearm as near the sid,
as possible.
That is all. Ten minutes a day a
this set of exercises will strengthen an,
timber the great muscles of the lowe
part of the trunk. While taking the ex
ercises open the windows. breathe deem
~ and keep your mind fixed firmly am
joyously on the object you have il
view The mind has more than half +
do with accomplishing results in al
physical training. If you can TAX
these exercises before a mirror. tina
will help much. Middle aged wone,
need them more than girls What i
the good of pretty clothes unless yo,
have a 1.-THE, shapely body to put Their
, upon? MARY GOULD LYTIE