Show stob TO BUILD UL D UP MUSCLES L ES by J I 1 J 0 D T wilton wilson avenue adly Y fl C chicago 1 tin too fat too thin 7 get act into a vin cynil I 1 your room can be the gym the s same a in e exercise beet ers that t tears a down fatty ts sues B u e a tor for the plump person will also build up muscle faber f evl Z for the thin 1 14 4 before taking any type of strenuous exercise be certain that your heart Is ifft to stand the new volume 0 of f w work 0 rk wit with which it Is to bo be taxed it f y you 0 u are certain that you have DO serious organic disorders you are ready for a real thrill ansome in some cases it Is not wise to take exercise until certain functional disorders have been corrected any physician will give you counsel on this upon beginning a course of physical culture exercises always start lightly then thed gradually from day to day increase the number of counts for each exercise do not become fearful when your heart ac tion increases you should be fearful if your heart action should decrease with exercise we will suppose then that you are all set so far ast as your general condition of health Is concerned for exercise we do not say you are perfect in development and health organically you may be safe but you may be too fat or too thin the series of exercises with which I 1 hope to acquaint you can be performed on your bed early in tho the morning before dressing of or before retiring at night 1 position lying on back effort stretch arms high overhead ind itna legs downward with toes pointed your first position Is lying on your back arms over head in straight line with body touching the surface upon which your body Is resting with the back of your hands your first effort Is to stretch the arms and legs stretch arms na as high as possible As you stretch your arms upward you also stretch your begs beg downward pointing your toes we will call this your morning stretch fsr agte tatt 0 position like morning stretch first exer exercise else lower arms until they touch thighs now count 1 2 3 4 5 6 7 8 nad and return not too fast watch chest move up ap and down as your arms are raised upward and backward and lowered forward and downward thirty six counts now for your next effort which Is still part of the first effort holding arms arm in this stretched position lower lowe r them until they touch the thighs do not bend your arms when touching thigh using a rhythmic movement return arms overhead as in first position touching floor or surface upon which you are lying it Is a good plan to count 1 2 3 4 5 07 C 7 8 find and then return 84 8 7 65 C 5 and so on As you count lower arms to thighs on one return overhead on two and soon so on through to eight ond and back again to one As you go through this exercise watch the position of your hest chest as it lowers and rises tills this exe exercise brings in play piny practically all of I 1 the muscles above tae waist to the tips of the fingers kemem remembering bereng tile the morning stretch and exercise no 1 chest elevator riven given in this column we are now ready for the second exercise e a 0 xe aa position tIon as 1 I but with arms resting on thighs second exercise As both arms arins are raised over head fiend balse one leg alter after note legs thirty six counts place hands on thighs the exercise Is to raise anus over head fiend us its it if rier ever else 1 I at the sante same time raise left eft ipg pointing file toe hoeq return to alist position tills this was count one and two tro on three you raise opposite leg continue this alternation of raising legs for sixteen or oe twenty four counts As the arms go tip over the file hend fiend tile life leg comes up this exercise adds to the first exercise gives more work for tile the abdominal muscles mu anil tin it also brings into play the larger muscles of the upper leg |