In winding up the series of exercises sponsored by Mr. Hans Wiener forthe cultivation of the Body Bonutiful, here is m Bal set 10 exerelaos to be done ly, requiring only 20 minutes and no supervision, and guaranteed to provide you with a feeling of fitness, for the rest of the day.
The group may be said to take in every part of the anatomy ina For the head-—Close the eyes, Jet the head roll, backwards, for: wards and sideways until it feels heavy and relaxed. Do for a few moments.
2. For the neck.—Clasp the back of the neck, arms pointing downwards, "avoiding hunching the shoulders, and turn the head. sideways to profile view, to right and fand left, making halt big' step forward, maintaining the balance in the stride, Swing one arm first and then the other like a windmill og fast as you can, with fists tightly clinched. "When & ting ling feeling begins at the wrist, raise the arms above the head, palms open until the arms foe! relaxed.
4, Another for shoulders—Stand rect with arms stretched above the head, "Move the arms as. though climbing '@ rope, until they reach their fullstreteh above the head, 5. Arms,—Stretch the arms Atraight "above, the head, hands dangling loosely' from the wrists. Next drop the arms laxly from the elbows, and finally drop. the entire arm to the sides. "Combine the three exercises, alternatively, for 10 oF 32 times.
6. For Chest, Small of Back, Waist and Upper Arma.—Chin down, focus the eyes on a point at the middle of the waistline. With fan intense movement bring the arms forward in the same motion as that yused by gorilla when enfolding a victim. After the arms are folded, them gradually, expanding body at the sam Faint Line—Use the "climb-ting" movement with rms until they are stretched above the head. Then bend counting one, two three four frontwards, backwards and sideways until the body feels stretch.
around the waist, Relax a bit after each stretching movement, 8. Chest Musclen—Stand erect, knees straight. Bend the body from the waist, breathing in as you do this." Keep the gems sideways, and eyes focused on the ground. Then breathe out and let the arms and head fall downwards.
Do this -or eight times 9. "Trunk Muscles. waist us a pivot. swi round in circles, for one direction, ' Then reverse to overcome a fooling of dizziness. Arms hang loose, 10, For Batanco.—Stand with legs apart, knees straight, arms above the head and let th body swing downwards until the arms: drop between the legs. Then rise, bring arms upwards and throw the torso backwards, as far backwards as you can with arms on the hips, to preserve balance.
LI. For the Legr—Stand on a. chair, with one leg only, the other dangling loosely over the edge of the chair. Lift the relaxed leg, bent at the knee, and then drop it back lover the edge of the chair for 16 times. Do both legs this way.
12, For the whole bocy.—Swing one Jeg and then the other backward, and forward and backward, the last position to be held while the ady takes @ position parallel with the floor, arms thrust out forwards, and the ince bent of the leg used for standing, 18, For the knees—Lie on the: floor, lift the legs up, knees straight, until right angles with the body are formed. Then let one leg drop from the knee until the lower leg touches the thigh which does not move, For crooked kuecs—Stand with heels together on the floor, feet pointing slightly outwards. Bend the knees as far down as possible Jwithout lifting the heels. Then. straighten the knees with brisk jerks. fand repeat several times.
15. Swinging. Using the bent! knees as an axel and the trunk lbending downwards swing the Hwhole body up and backwards, {thrusting the arms out behind as the trunk is bent back.
16, Quieting. Stand on one foot Jwith other leg, bent at the knee, titted to right' angles. Clasp th bent knee with both hands, and maintain the balance while the eyes remain focused on a given Do several times with both legs.
17. For the ankles. Sit on the Jeround. Keep one leg straight out Jand grasp the other with both hands a little above the ankle.
[Shake the latter foot until the ankle Heels relaxed. Do with both.
18. For Strength, Thrust the Hieg out frontwards, with knee straight. Bend the ankle of [the outstretched leg, down and up }with a brisk motion for five times.
[Then beng the ankle sideways and make circles. Do with both legs.
19. For Diaphram, Abdomen and Pelvis, Lie flat on the floor, with hands under the head. Lift the body off the floor until only. shoulders, head and hee's touch. Drop the body back to position slowly. Do. ten times. Still lying on the floor, bend the knees and draw the fect close to the body, while you balance Jon elbows and head. Lift the hips until the shoulders are off the floor.
Do ten times, dropping slowly back position. "Then lift head first, ffoltowed by ehoulers and whole body unfit you reach a sitting position, without eid by the hands and elbows. Return to the lying down, position, gradually. Do five times. Then, hands under the head, lift both legs in the air, knees and toes keep straight and tense. Drop the the floor, then itt again.
Do five times. Throw the body over on the stomach and [thrust the upper body and"Tegs up-}ward and backward as high as you Jean until the entire weight rests on [the abdomen.
Return to flat position gradually.
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