PHYSICAL CULTURE.

Wairarapa Age, Volume XXXI, Issue 3050, 21 November 1908, Page 6

PHYSICAL CULTURE.

(Conducted by R. 0. JARRETT, Physical CuUurist). "Answers to Correspondents:—G.B., Masterton, 'book posted; Geo. A. S., Pahiatua, book posted to address given; SOME USEFUL EXERCISES FOR WOMEN. The'wise for cure on exercise depend — ~.-"Z God never made his work for man to men. In my notes of last Saturday I contended that exercise was really more necessary for woman than for man, at the same time giving the reason upon which my claim was based. This week I am giving a lew illustrations of exercises suitable for the gentler sex. No. 1 shows the correct position of standing, and the method employed in correct breathing. This applies equally to young and old of both sexes. . . I

EXERCISE I.—Ready position. Breathing exercise. Arms by side. Movement (slow). Inflate] the lung? to their fullest extent, arching the chest as high as possinle. Slowy expell the air by contracting the abdomen, keeping the chest arcneu in vt same nos'tinn , N.B.—Throughout this exercise the arch of the chest should never be allowed to fall. Count 1, 2 (inhale, exhale).

EXERCISE ll.—Ready position. Breathing exercise. Arms by sides, head erect. Movement (alow). Raise the arms slowly outward till they are above the head, expand the chest, inhaling all the time the arms are in motion. The face should look up, following the motion of the hands. Maintain this position for a moment and then bring the arms slowly down to the sides again, exhaling to the utmost. Count 1, 2 (inhale, exhale).

EXERCISE lll.—Ready position. Stand erect, arms extended in front of body. Movement (slow). Bring the arms slowly backwards in a line with the shoulders, inhaling steadily all the time the hands are travelling. Make a momentary pause, brace up the chest, bring the arms forward again, exhaling to the utmost all the time that the hands are travelling. Count 1, 2 (inhale, exhale). EXERCISE IV.Stand with shoulders squared, arms stretched down, a few inches from the side. Bring both arms quickly to the front and try to cross as far as possible without bending them more than is shown in the diagram. Make a momentary pause, and then reverse, bringing both arms behind the back. This exercise is for the upper portion of the bust, back and front, $&& Csttdmit&f^® EXERCISE V.—Stand erect, feet 18 to 24 inches apart, arms outstretched, inhaling, deeply, bend smartly downward to the left until the left hand almost touches the floor, in line with the ltft-heel, bending the left knee, keeping the

Exhaling, return to the original, ready position, inhaling and reverse. This is a splendid movement for the waist and hips, also for strengthening the back and loins, and for massaging the abdominal regions. EXERCISE Vl.—Stand erect, feet from 12 to 24 inches apart, raise arms sideways to te level of ' the shoulders. Then turn, or rather twist, the body far to the left, in the manner illustrated, then back t and far to the right, continuing the movement until tired. Bs sure that you turn as far to each side as you

can. In a short time you will find that you can twist much farther around to each side than at your first attempt. This is excellent for reducing flesh about the waist line. This exercise may also be performed with both feet close together. The feet must rest perfectly flat upon the floor. EXERCISE Vll.—Stand in the same ready position as in exercise 5. but in bending carry the hand behind the knee instead of in front.

This exercise affects all the muscles of the body and shoulders, and is also another massage movement for the abdominallmuscles.

?A word of warning to .beginners: Do not over exercise. A few minutes morning and evening is sufficient—the first thing in the moraine:, and the last thing at nigh*-. Ten minutes each practice is enough to begin with for one who may not actually be a weakling, yet who is not as robust as others. Fifteen minutes, twice daily, for the average woman, gradually increasing the number of movements with each exercise as your strength and vitality increases. In next Saturday's issue I purpose dealing with physical culture for the middle-aged.