The Montgomery advertiser., 1904-05-29
BY KATHERI NE MORTON. (Copyright, 1904 by 1T. C. McClure.l


 The thrusting exercises are good for the plceps. You must first understand fully what the primary thrusting posi- tion is. The fists are tightly cIenched and drawn up against the shoulder and the curled little finger is forward. This position causes the elbows to project for ward. The upper arm lies horizontal, on level with the shoulder; the forearm bends backward and upward, ending with the fist on the shoulder.
 From this position as a basis, all the thrusts are made. The forward thrust throws the arm straight out in front with tremendous force. The outward thrust throws the arm straight out at the side. When you try this you will notice that a peculiar bend is required to bring the upper arm back to It's forward posi- tion. This must be done moderately at first, lest the muscles suffer from It. The upward thrust must straighten the arm vigorously, as shown in the picture. The downward thrust will give you more chance to show your force than any other. Sit on the sand, draw your knees up as far as necessary, then clasp each foot by the toe. While in this po- sition rock the body back and forth and 1 from side to side. Still holding the toes, lean back as far as you can without re-
 
 will feel as you do this that the muscles of the back and shoulders are taxed, al- so those of the foot and ankle. provided you press forward with the feet as you should.
 Next, still clasping the toes, tip over backwards until the feet are up In the air. Let the hands fall, straighten the legs upward, then bring them down and return to the original position. Clasp the toes again and repeat.
 Raise the arms above the head and place the palms together. Bend the body from side to side so that the arms. following its motion. move in a great arc.
 Roll. There are physical culture teachers who claim that rolling alone can restore health. Lie on the sand and roll as far as you can without tiring yourself out. If the sand disturbs you by getting into the hair. wear rubber cap, just as if you were in the water. You can never get the most out of ex- ercise if you are solicitous about your | appearance. Especially in beach frolic, you must enjoy complete abandonment. Lie face downward and raise the heels until they strike the body. Kick rapidly. alternating the right and left foot, then kicking with both together.
 Can you not learn to stand, even walk few steps, on your hands? I am not uring you to join a circus as professional clown or acrobat, but do want to see you beautifed by shapely arms, and I | know of no shorter cut to them. hear you saying: "She~will want us to stand on our heads next" I certainly wish you would. Such difficult exercises should never be forced on any pupils, but those who are acrobatic enough to lob What can strengthen and develop the neck better than standing on the head? ? The reason that professional acrobats are not endowed with beautiful figures is that they always over use their talents They work so much that they are de- veloped beyond the beauty point until they become hideously broad, showing muscles in great Jumps from top to toe Play with the waves, Let them chase you up the shore. Never mind If they catch you now and then Chase them back to their own realm.
 If you have come to the ocean to re- cover from an illness there are many gentle forms of exercise which you can enjoy. Don't be ashamed to provide your Self with a little pail and shovel like any youngster. Shovel sand: dig for shells. Choose a spot in which you will build huge sand mound. Now set your self to carry all your material from some distance up the beach. Filling the pail. walking to the mound, emptying the sand and walking, back, will keep the brain and body busy and not over tax your slight strength.
 Perhaps you are strong enough, even though a seml-lnvalld, to undertake some of the mat work. Not mat can be bet ter than the soft sand. Lie on one side; let the arms fall loosely; keeps the legs extended. one on top of the other. Raise the upper leg repeatedly as high as pos- sibIe.
 Starting in the same position, draw the upper leg up along the sand until its knee reaches the chest. This and the above exercise, of course, are to be taken on each side.
 Most of these exercises are not of a nature to be taken fin frequented parts of the beach. If you are lucky enough to find an isolated spot you can have the benefit of them in the open air. If this is impossible, why not erect a simple tent? You will have the good of the bare sand under the canvas and a certain amount of sea air and sunshine will reach you. A little tent gymnasium on the beach-what could be more fun? Incidentally, let your hair fall loose, ex- cept during exercises where 1t needs pro- lection This advice is not for the beach girl alone. Wherever you are taking your outing your hair too must have a vacation It is tired of hairpins curls papers, braids and coils. It wants free dom. It needs the sunsine to brighten it's color. For the sake of the hair l strongly believe in going without hat often, but I tremble to make this state l ment when think of the letters concern ing tan, frecl1les and sunburn that will pile up on my desk. When women once come to realize the charm of the nut brown maid they will invest more hours In wholesome basking and squander | fewer in the cold cream battle.
 For the girl who carries this basking theory too far the following mixture is recommen ended to soothe a severe case of sunburn: One half cup elder flower water, one half cup cucumber juice (choose ripe cucumbers and strain the juiceJ, one cup rose water, one drachm pure alcohol, one half teaspoon boracic acid (powder). 30 drops tincture benzoin. Answers to Correspondents. ell