The Columbian. [volume] (Bloomsburg, Pa.) 1866-1910, 1908-07-09
REDUCE STOUTNESS.
superfiuous Flesh About Hips Worn
Away BY Using Certain Mus
cles and Regular Exercise.

II seemed to me at one time wholly
unnecessary to say anything more
about exercises that would reduce
hips and abdomen, for | thought every
woman must know what they were.
Yet repeated letters asking how tho
result can be achieved make 1t evil
dent that many are either ignorant
of the method, or have forgotten it,
and for the benefit of those it is
given again.
Before saying anything describing
the exercises | would make it as en-.
phatic as | could that unless they are
done faithfully, at least once a day,
and preferably twice, and unless all
the physical strength one has is put
into them they will he useless. Spas.
modic effort is time thrown away, as
Is also half hearted action. There
must be force and swing. Not before
a month of daily exercise has elapsed
can one expect to see a change, but IL
one has courage and patience, success
will follow. These are the exercises
taken several years ago by Lillian
Russell to regain her youthful figure,
and she is surely a personihcation of
the efficacy of physical culture.
In beginning the exercises it is
probable that five minutes will be eX.
haustng and in that case they should
be stopped. and resumed later in the
day. Persistent effort will make it
possible to do them fifteen minutes
and later even half an hour. The last
is the proper length of time. Tho
subject should in the end be tired, but
not exhausted.
Deep breathing is a necessary part
of all exercises. or course no corScts
are worn.
Begin by standing firmly on both
feet. draw in the muscles of the alb
domen and inhale a deep breath as
the arms are raised high above the
head till the thumbs meet Bend back
from the waist with the arms still
raised resume natural original pose.
and while exhaling bring tho arms
down with sweep until the finger
tips touch the floor without bending
the knees. A stout woman will not
be able to bring her fingers to the
floor until she has tried many times,
hut by degrees she can accomplish it.
When she does she may know that
already the abdomen Is decreasing.
Do not hurry with the exercise, and
under no consideration bend the
knees.
Repeat at least five times, and as
many more as you can. Then, still
standing, make the arm limp. or
"devitalize" as it Is technically called.
and bend first one side and then the
other from the wrist as far as one
con. In all these exercises keep the
hDs rigid.
The next motion Is to twist the
body around first one side and then
the other as far as one can without
wrenching. and without allowing the
hins to move. This Is well called q
"wringing" exercise, and is excellent
to cure indigestion and wear away
flesh. 1t should be done so that the
muscles and cords stretch.
lord diticult, but not to be neglect.
ed, is the effort to stand on one foot
raising the other, then clasping the
hands about the knee to draw it as
close to the chest as possible. This
may not be done at all until after
many frGitless endeavors, but it is
worth perssting in. Do it with one
knee and then with the other.
The last exercise is one to be spe-
ciclly recommended to business wo-
men who sit much at a desk Tho
constant weight of the trunk on the
hips instead of the feet, is likely to
develop them to undesirable size, and
this exercise taken twice day will
Keep them DOWN.
Sit with the torso held comfortably
erect. Draw in the abdomen, initiate
the chest and put the finger tips to
the shoulders. Then twist the body
from the waist up as far as possible,
hrst to right and then to the left with.
ort moving the hips. 1t is the "wring.
ms exercise done sitting.
All this is troublesome and takes
hne, | know, but woman cannot
expect to change her figure without
worE. This Is safe and sure, and it
&c Iends upon herself whether she
vii be slender or through lack OF
enort have homely igure that de.
scrvpg the Dop,n To plauran