| Show iOME r kM GYMNASIUM I FOR WOMEN To 0 Preserve Health Strength I and Figure f By PAULINE FURLONG I V air Series of Illustrated Lessons Showing How ow Every very Woman May Have an Inexpensively Equipped Gymnasium Gymnasium Gym Gym- in Her Own Home and Teaching Games and Exercises Which Promote Excellent Physical Con Con- NO 21 EXPANDING 21 THE LOWER CHEST S is this Is to be the thin womans woman's week I 1 am showing another form of popular and effective chest exp expander Unlike e the chest raising from fromn n floor or wall chair and others that have been shown the one illustrated 1 t today Is particularly recommended for tor the devel development of lower chest and strengthening the abdominal regions At a glance my myers era es ers will see that this exercise also affects the legs back shoulders and hand f also corrects the flabby or s crawn neck and chin wr i MC If y s w wIll Ill tl ki i iP iY is s P F FN Y N St jF A J s sa S a t.- t. f E l practice this exercise and obtain sl sJ from It fo follow low the in- in I am giving you for the them m movements which are described age tune um ume an erect t s standing t an d' d mg position tl on de dera back and feet teet about two From this one which is ise e finning of the exercise e bend od udy d at the waist fold the right U Ili the back and as you ou C forward ard stretch the left arm falIn far fal In front of the left leg which isly is ly bent bent at the knee Do not att at- at t the floor as it is not necessary Now from the bend bend- bring the body up quickly jou you assume the position shown p he extended arm perfectly h during the entire exercise exercise- backward ac ward as far as you possibly straining the back Now lie left hand behind the fhe back to you ou the proper balance and bend bendid od once ody-once once more until the fingers e right hand nearly touch the i-d i his time the right leg Is bent k knee ee Assume the starting poad pod po- po fand ad d repeat this exercise not than ten times Umes at first as it is iti strenuous and likely to strain thes' thes the sot s' s ot the back which are so lItI lite lit- lit I e iges for Slender Women ruses s for or my slender r readers gentle and persistent and lust not feel obliged to perform ti Tenuous and tiring ones which f so o much benefit to her stout swimming and rowe row row- rowe e hi e best outdoor exercises for tin fin mi woman but when she walks I could It ld not try to see how much I d she can coyer cover In a certain l I lOf of time Let the walk he be at aale a aate at ate ale pace paying particular at- at deep breathing meanwhile mg ng ng and deep breathing In the theair theair air will give you a splendid ap- ap for r the three three- meals of whole- whole If Ifor f fattening foods which I have to Indulge in each day ho oho foods Us usually recommended woman milk mUk and eggs ant are ara t siest st to digest Meats tR digest easily leasUy than vegetables yet v grains cereals and vegetables hold kold an important place in the Omans Oman's m menu nu Of course each will Twill have to find out for tor her her- hl h foods are the best suited taste and digestion always always's s g i iii mind to give the stomach be trouble as possible On Mon Mon- rei reprinted anted the thin womans woman's diet abut but rich foods cost money mone and the slender woman must fr IC ft e as convenient anc and 1 It If you i ij it take a glassful glassful 1 t f su which is simply beat beaten h sour Always remember that the which you ro cannot digest you OU OUI Ily I cannot assimilate and as- as Ion Is the end at which you t in order to gain In weight orrow I will show another le free hand exercise for my j IRS FROM TELEGRAM mRS DERS FOLLOWING MISSI MISS FURLONGS FURLONG'S LESSONS t p I writes I am five feet ches ics tall and want to know now mow Ws is anyway in which I t can m my height 1 of no method to make you youA 1 I A asks Will you tell tol meto me file to to follow and amI what exer exer- wI w I cis cise to take to reduce at fat Cat stomach and fat back The diet for reducing was published published pub pub- August 27 S Send nd me 3 cents cent s and I J will mail mall it to 0 you Body twisting twisting twisting twist twist- I ing and forward bending touching the floor with the fingers while keeping keeping keep keep- ing the knees rigid and squatting are all an good exercises for excessive e fat on t the e stomach and back A. A T T T. T K writes s I r am very large larg e through the waist and hips and must reduce them by the 1st of October What exercises will help me Swaying body bending and roll roll- Ing G G. lE R. R writes I 1 think your exercises exercises exercises ex ex- most valuable ble but I do have hive such difficulty in mastering them I 1 cannot get the wand back backon on my shoulder blades you do and nd inthe in inthe the I cannot seem to get salted arted without bending my knees and I notice your legs are perfectly y i 1 I rigid J In time you will be able to do bothof both bothof bothof of these thes exercises with ease It Itis is is not necessary to hold the knees knees' as as rigid as mine and this also will come with practice and when you are more supple It all goes to prove how much you really needed these exercises and andI I 1 am glad you are trying so earnestly to do them The rolling rolling- gives the hips a powerful massage which maybe may maybe be obtained in no other way and bending the knees will not affect the hips I i TO STRENGTHEN i RM ARMAND ARM ARMAND AND WRIST MUSCLES i Mrs M. M B. B W W. writes Will you please tell me what exercises will wUl strengthen the wrist and arm muscles muscles muscles mus mus- cles Do you recommend exercising immediately after rising In the mornIng morning morning morn morn- ing and then bathing Does napping after lunch make one stout I have lost two twenty-two pounds In seventeen days through following your course I 1 thank you for tor your kind letter Crest raising is if the very best exercise II for making the arms and wrists I stron strong You will notice when you practice It that your arms will quiver under under- your under your weight but this will dis disappear appear in a short time as you gain strength in these parts The middle of the afternoon Is the best time to todo todo todo do the exercises if conditions permit The muscles are aro usually rather stiff in the morning Sometimes the exercises exercises exercises exer exer- Ite keep people awake if t taken Just before retiring This Is caused by stimulation Yes napping in the afternoon aft aft- will add weight In Jn fact all sleep other than that which you ab absolutely absolutely absolutely ab- ab require to to keep In good health will wilt When you feel the sleepy feeling coming on on tal take e the deep breathing exercises hi In the open air for Cor a few minutes and the drowsiness will pass pas away Heavy lunches aro are often otten the cause of oC this this' drowsy ft feeling in the afternoon Hot or warm baths should be he taken at night and cold In the morning v l Ir Mrs 1 E. E I K K writes PI Please ase tell memy me memy memy my measurements according to your health chart I am 6 l inches ches tall You j should hould weight pounds Neck 13 Chest i. 31 Wal Waist Valt t 27 Hips 38 Thigh 34 24 4 Calf Calt 14 Upp Upper r arm 11 Forearm rm 9 93 |
