The Montgomery advertiser., 1902-12-09
TO STRENGTHEN THE
 MUSCLES OF THE BACK.

One of the most encouraging signs or the times is that women are becoming ashamed of physical weakness. It IS no longer a mark of fine ladyhood to De feeble in body or in mind
 Women are even ceasing to pride them selves on their weak backs which the old time woman made an excuse for va rious imbecilities. The truth is that Wo- mans back Is not naturally weak at all' About her waist. Joins and hips nature gave her an abundance of large and splen- did muscles larger proportionally than
 were bestowed on man. This is an ana tomical fact to which the late Charles
 Reade never wearied of calling attention.
 The supposed imperfect 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 nave a noble power put into It.
 This can never be accomplished now ever, in the ordinary clothing of the sex. To prepare to strengthen the back mus
 cles first take off all corsets, confinlng strings and bands around the waist and
 tight, high heeled shoes Then put on woman's ordinary gymnasium suit, with hlouse and boomers or knickerbockers'
 A full bust needs some support, ana ths may be had from an unboned waist or
 corset cover. A corset from which the honcS have been removed will answer IT it is loose enough. Patterns Tor the gym nasum knickers can be got from any or
 the standard paper pattern houses ana n lady can make her own gymnasium suit at home. Every woman ought to have such a costume She will find 1t inval- ma ble to wear about her household tasks
 and in outdoor work around home suit of combination underwear fits under the gymnasium costume. Now for the exercises: Stand erect in vour gymnasium dress. with knees to- gothcr Without bending or separating the knees in the least stoop over forward
 from the hips and touch the floor with
 the finger tips, the body being entirely
 rigid below the waist. Do this, or try to do it. half a dozen times. Continue day
 bv day until you can do it with ease. That is No. l. Half the women in the
 world sink down with their kne@ instead
 of stopping properly.
 No Z: Stand erect arms hanging re- faxed bv the sides. Lift your arms with
 a steady motion over your head till the
 backs of the hands touch over the top of
 your head, not bending them at the el- bow Do this half a dozen times, too.
 For loose:.ing and strengthening the mus cles of the shoulders 1t Is most excel lent.
 No. 8: Place your hands upon your
 hips, thumbs backward. fingers forward,
 take deep, slow breath, and while you
 do so bend your back as far backward
 as possible. Then repeat the breathing,
 and. hands in same position, bend for
 ward as far as possible. keeping the legs
 rigid below the hips. As you bend for ward hold the abdomen in firmly. This motion will help to reduce a large stom- ach.
 No. i: Place hands on :Ips as before. Then, still with the body, rigid at the knees bend over as far as possible, first to one side, then to the other bringing your wrist and forearm as near the side as possible.
 That is all Ten minutes a day at this
 set of exercises will strengthen and linn
 Der the great muscles of the lower part
 of the trunk While taking the exercises
 open the windows and breathe deeply and
 keep your mind fixed firmly and Joyously
 on the object you have in view. The mind has more than half to do with ac-
 complaining results in all physical train ing. If you can take these exercises be-
 fore a mirror. that will help much. Mid de aged women need tFem more than
 girls. What IS the good of pretty clothes