GOOD EXERCISES FOR WINTER.

Press, Volume LXII, Issue 12591, 6 September 1906, Page 5

GOOD EXERCISES FOR WINTER.

In a cleverly-written, useful book upon the subject oi physical exercises, Mrs Adair gives over'forty different exercises, practical, simple, and effective. The following examples are designed to reduce the sizo of tho waist and hips, prevent tho accumulation of superfluous tissue, and to strengthen tho back. In tho first place, it must be noted that the breath should bo taken in slow inspirations through the nose, the mouth being kept quite, though easily, shut; that each inspiration should be continued until the chest feels full of air, and expanded to its greatest capacity; that tho air should bo retained in tho chest, while tho exerciser mentally counts ten slowly, and that then it should bo expired as slowly and evenly as possible. Next, that each exercise must be performed deliberately and slowly, without any jerks, and the same one repeated several times, but never continued, nor a new exercise commenced when it is in the least difficult to continue the nasal breathing. As soon as the exerciser begins to feel that she must breathe through hor mouth, she must sit uprightly in a chair and rest for a few moments; but after a short course of these exercises nasal breathing will be quite easy and natural. POSITION AND EXERCISE I. Stand very straight with heels together; place the hands with thumbs towards the back, over the centre of the hips; take a deep nasal inspiration, hold it as instructed above, and then slowly exhale. Now, bring the chin forward, then draw it slowly and stiffly back, then take another deep inhalation, which will depress the diaphragm; hold the shoulders well down and vibrate the abdomen several times, drawing it back and letting it go, as rapidly as this can be done without jerking, and without moving any other part of the body. Now, sway the body from the waist, first to the right and then to the left, holding the upper muscles tense, and then vibrate again. Vibration of the abdominal muscles for the purpose of reducing the size, if only done thus for a few minutes at a time twice a day, will be found most beneficial. EXERCISE 11. Lie flat on the back on the floor, making as straight a line as possible, placing the heels close together, ana the arms straight up from the shoulders, above the head, the backs of the fingers kept motionless on the floor. Then endeavour to sit straight up, several times, always keeping the heels together down on the floor; take tho flat position again, then lift one leg and try to touch the tip of tho nose with the toes; slowly put that leg down again, and let the other attempt the same feat. Lie flat and straight once more, then slowly sit up. and let the fingers rest on the toes, without in the least raising the feet. EXERCISE 111. Again lie flat, then turn the body over until it rests on the hands, knees, and toes, the upper part of the body being raised; then lift tho legs one after the other, as if to kick vigorously at the middle of the back, and after doing this several times, put them down, and lift the centre of the body, so that only the hands and toes remain on the floor, while the back is kept straight as a table. Repeat the first and last part of this exercise, omitting the kicking. EXERCISE IV. (THE FROG). Take four books, not too heavy, but of different sizes, and put them carefully on the head, and with fingers on shoulders, and legs wide apart, go "up and down" several times, bending the knees, keeping the upper part of tho body erect. This exercise must b© so steadily done that none, of the books shall fall. Next, put the books in a heap in a basket, take tho same position as before, and when "down" as low as possible, try to walk a few steps forward and a few back, then to hop a few steps, imagining that you are a frog, and keeping the basket steady.