Vernon County censor. [volume] (Viroqua, Wis.) 1865-1955, 1905-08-16

10 LlC sDSSA- oieit III at d Jug IBLs d
woman who is very heavy will not
even be able to do this at first. She
can only walk, but let her do that
briskly exercising all her muscles,
Whatever she does must be done
hard. II it is not, the effort might as
well be saved entirely.
AS rule, stout woman is not
strong, for all her muscles are flabby
Therefore when she begins physical
culture it must be moderate. If she
tries walking, let it be only for ten
minutes the first few Gays, then for
fifteen, and at the end of three weeks
she should De able to go for half an
hour. Expand the chest, holding it as
near the chin as it can be, and breathe
deeply. The arms should hang loose
ly at the sides.
Walking In a reduction regime is
not practicable for many, for them
are exercises to do in their own
rooms. 1t really doesn't matter so
much what they 90. so long as it is
not harmful and is not hard. Every
muscle must be used to its utmost
and it is impossible to wear too much
clothing. 1t was following this
method Of regular daily exercise "a
few years ago, making profuse per-
sells beautiful figure into its present
condition. Ne1la Bergen is another in
stance, and both of these actresses
brought down their weight in a sur
prisingly short time. Miss Bergen,
it is on record. wore three sweaters
while she was at work, but I doubt
if these were necessary. After a GER
tain degree of heat is attained there
is no use in increasing it.
Clad, however, as for the Arctic
regions, begin to work by lying fiat
on the back and raising first one foot
and then the other high in the air.
This is not new, but it is elhcacious
for removing flesh about the hips and
after one or two trials there VIII he
no doubt about the perspiration. Work
first one foot and then the other, then
both together, bringing them out as
straight as they can be stretched.
Then put the legs straight On the
floor and attempt to rise to a sitting
posture without using the hands.
However great may be the fall're
the first few times, do not give a
boost with the hands. Keep on try
ing and failing without support until
the erect posture is maintained. 1t
may take a week to do this properly,
but the effect on reducing the hips
viii be excellent.
Rest, but take great care not to
get into a draught, and in few min
utes try third exercise. Stand, and
Try to touch the floor with the finger
tips without bending the knees. Do
this by drawing a long breath and
raising the hands high above the
head Then sweep them down toward
the floor, exhaling at the same time.
If you cannot reach the floor at the
first trials, do mot bend the knees and
do it that way. They must be kept
right, or the exercise is worthless.
This one will reduce the waist line
and help to make a good figure. 70
develop the chest open and close the
arms, fiinging them las far back as
can be. Draw deep breath, and
keep the chest raised. incidentally II
women would more often raise their
chests high and breathe deeply, with
chin we'll UP, they would have pretty
uecks.
This work should take about thir-
teen minutes at first, and after a
couple Of weeks it should be done for
half an hour every day. At the finish
take warm bath, getting into a tub
IL possible. After that take a cold
sponge, shower or plunge, the only
thing TO guard again being too
rapid checking of perspis ation.
Il will be useless for a woman TO 80
through all this if she does not regu-
late ner food to eliminate fat making
properties. Potatoes, corn a nd all
starchy things must be cut off; also
sweets. No water is to be taken with
the meals, but tnree pints a day in
between. None should be taken near
er than thirty minutes to meals, nor
for thirty minutes afterwards. II one
is trying to reduce rapidly always
drink hot water.
Salads, thins cups in small quaint
ties, fresh vegetables of many kinds
and berries. With little or no sugar,
should compose the diet, which is an
excellent one for the complexion. This
regimen worked out will accomplish
wonders in making pretty figure.