Evening star. [volume] (Washington, D.C.) 1854-1972, 1904-04-26

raise the arms from the side till they mee'
overhead take IN a full breath while dolhs
this, till the lungs are filed to their utnlos'
capacity; then let the arms descend again
as you exhale. Do this twenty times Twice
a day. Not only will the abdomen de-
crease in size, but the costive habit VIII ois-
appear as WE'LL
Body Should Be Free.
While performing any Of these exercises
no corsets or tight belt should be worn, and
the body should be as free from clothing as
possible.
Under the foregoing treating the abdom-
inal muscles will be not only wonderfully
developed but also as wonderfully strength
ened, and the man or woman who Is SO
equipped possesses an advantage over those
who lack that strength, which is not easy
to estimate. See illustration No. o, also
No. 4. for abdominal and waist muscles.
Repeat from eight to sixteen times
But nearly all the exercises just named
for the abdominal muscles, while they make
them strong and handsome, tend to con-
tract rather than lengthen them, and for
men of sedentary life inclined to stoop a
little forward while sitting some work is
needed which will stretch these muscles
and aid in restoring them to their natural
length.
Stand erect; now gradually draw the head
and shoulders backward until as far past
Ii
erect position. In the drawing back these
muscles are stretched to greater length
than usual, and in those who accustom them
selves to drawing far back in this way
will find these muscles grow wonderfully
elastic. All work with the hands above
the head, such as club swinging or putting
up dumbbells, when both hands go up to-
gether, swinging by the hands from rope
or bar and standing two feet from the
wall and placing the hands against it about
%hooo oil
do excellent service in bringing to these
important muscles the length and elasticity
they ought to have.
Strength to the Loins.
Before leaving the waist there is one set
of muscles which demand attention, and If
one has them in a weak condition, he is
weak in a place where he can i'll afford to
be, and that is in the loins.
While most of the exercises recommended
for the development of the abdominal mus
cles tell more or less on the muscles of the
loins, 1 would suggest in addition the
swinging of bells between the feet and also
upward above the head. In fact, any work
which requires the bending of the body ma
terially benefits the muscles of the loins.
and rowing is, therefore, of very great ad-
vantage. The use of dumb bells Is particu-
larly effective, and for a man, bells weigh
ing from eight to ten pounds should be
used. They should be placed on the ground
between the feet, and then raised first with
one hand and then with the other high
above the head, being returned each time
to the floor between the feet.
The exercises mentioned are for those
who are not afflicted with any spinal curva-
ture and also for correcting the bending
forward of the spine from between the
shoulders, producing what is known as
STOPPING shoulders.
strong set of muscles along the spine
Will greatly assist in keeping the chest
arched and the head erect In fact, If one
Is anxious to stand well, he must use the
muscular bands that run along both sides
OF the spinal column from the hips to the
head.