The Montgomery advertiser., 1904-03-28

nave you the first seven eAercises oi Uncle Sam's lesson down pat! Can you
 move your arms in perfect circles max
 ing the motions as pretty as a ngnre M | a dancey Can you hold the packs o1 all | these fingers tight together above your
 head while you press your elbows ever
 So far back? Can you touch hands be- hind your back, give them rousing good slap, with, the arms extended? Can you go through all seven exercises with
 cut referring once to the direcTons? II so, you have mastered them. In | that case you may go on with the rest | or the entire seventeen. But takes them slowly. Now that you have the first seven to go over every day, you will have plenty to keep you busy, if you add
 the new ones by degrees. Some of them | are very difficult and require much pra :- ! tlce. :. Every morning, when you are ready for the daily lesson, when the fresh air | is pouring in at your open window, fill ing your lungs and clearing your | thoughts and showing you the fun that lies In work, then you may go over the exercises that you have already learned. Make them mean more to you every time that you go through them. In this way they will never grow stale. Eacr day they may be made to tug more vigorouslyxat the muscles. to expand the
 chest with fuller breathing. Now. as
 soor as you have rehearsed the old 1ones
 take up one of the following new ones.
 should say that one a week, perfectly
 mastered, Is quite enough. D., :
 As to dressing, suit your own convent
 erce in the matter, so long as the body
 has perfect freedom. Never, under any
 cIrcunstances, expect to derive the full
 benefit from any exercise restricted by corset or even a corset waist.
 You may perform Uncle Sam's task in kimona, pajamas, union suit, gymna-
 sium suit-anything that gives you per- feet liberty. There must never be a tight band from top to toe. Soft, heel less shoes should be worn. such as. a gym
 nasium shoe or a Turkish slipper. The
 latter can often be purchased for less than a dollar, and Is an excellent bath
 room slipper. for it does not heat the feet. and so make them tender as the popular knitted shoes do.
 Eighth Exercise e-Raise the hands and
 place them on the hips, fingers to the
 rear thumbs to the front, elbows press
 ed back. Bend the trunk forward at
 the hips as much as possible. Raise and bend the trunk to the rear as far as IISSlDie EXeCub6 UULH hONehiSuIS
 slowly, without bending the knees. Gen. | tinue by repeating Forward back" Ninth Exercise.-Place the hands on
 the hips as before. Bend the trunk to
 the right, without twisting it or rais- ing either heel Bend the trunk simi- ilariy to the left. Execute both motions I slowly. Continue by repeating right l left" l Tenth Exercise.-Place the hands on the hips as before. Bend the trunk tc \ the right as ip Ninth Exercise. Turn | the trunk to the rear and bend to the rear, as in Eighth Exercise. Turn the trunk to the left and bend to the left ,as
 in Ninth Exercise. Turn the trunk to the front and bend forward, as in Eighth
 Exercise. Continue by repeating "cir- | ele right" or "circle left
 Eleventh Exercise-Raise the arms 1 from the sides, extend to their full I length, til! the hands meet above the
 Read, palms to the front, fingers point cd upward, thumbs locked, right thurnt ! in front, shoulders pressed back. Bend | over till the hands, if possible, touch | the ground, keeping arms and knees | straight Straighten the body and swing | tke arms, extended to the vertical posi-
 ton. Continue by repeating "down | up." 1 Twelfth Exerclse.-Raise the arms tc
 the front, extended to" their full length | till the hands are in front of and at the I height of the shoulders palms down ! fingers extended and joined, thumbs un' | der forefngers Bend the trunk for | ward at the hips as far as possible and
 swing the arms backward, knees and arms straight. Straighten the trunk and 1 swing the arms to the forward position Continue by repeating down. up.' . Thirteenth Exercise.-Place the hands on the hips as before Lower the body | ctparat ting the knees and bending them | as much as possible. heels on the ground
 head and trunk erect. Raise the body | strengthening and closing the knees | Continue by repeating down, up"
 l Fourteenth EXercise.-Place the haEdi | On the hips as before Lower the body
 separating and bending the knees ai
 much as possible. head and trunk erect | heels raised, weight of body resting or l the halls of the feet. Raise the body
 straightening and closing the knees and lower the heels to the ground. Con- tinue by repeating down, up.'
 | Fifteenth EXercise.-Place the hands or 1 the hips as before. Move the left les | to the front knee straight, so as to ad
 vance the foot about fifteen inches, to' turned out, sole nearly horizontal. bodN I balanced on right foot. Move the les | to the rear. knee straight, toe on lin' | with the right heel, sole nearly horizon
 tai Continue by repeating forward
 rear"
 When you have learned to balanc'
 yourself, the command "forwand" ik fol | lowed by "ground" Throw the weigh