three, four" the body is slowly bent
sideways from the waist, the right hand slipping down the right leg to
or beyond the knee, and the left arm bending in a half-circle over the
head until the fingers touch the right ear. (See Fig. 8.) At "Four" the
position of "Cross" is quickly resumed, and at "Two" of the next
counting the right palm is turned up and the exercise is completed in
the opposite direction.

[Illustration: FIG. 8 CRAWL, SECOND POSITION]

In the "Crawl" position it is not necessary, in the beginning of the
exercise, to slide the hand down the hip any farther than is perfectly
comfortable. But this distance should be gradually increased, and it
will be found quite easy to do this as the muscles of the side become
more and more supple.

Curl: (The order is "Curl. Ready--Cross. Curl!") Assume the "Cross"
position. In this movement, at "Cross" the feet are spread until the
heels are about twelve inches apart. The left foot remains stationary,
the right foot being moved to accomplish this. On a count of "One, two,
three, four," at the same time inhaling slowly, the fists and lower
arms are bent down from the elbows, which are kept pressed back, and the
fists are slowly curled up into the armpits. This position should be
reached at "Three," when the head and shoulders should be forced back
rather strongly, reaching the limit of motion at "Four." (See Fig. 9.)
Again on the count of "One, two, three, four," at "One" the arms are
extended straight forward from the shoulders, with the palms down, and
exhalation is begun.

[Illustration 9. CURL.

In the "Curl" position the head and shoulders should be thrown well back
and the fists should go well up into the armpits. Keep the elbows back
so that the entire thorax is lifted forward and up; at the same time
take a deep inhalation.]

At "Two" the arms begin to fall and the body bends forward from the
waist, head up and eyes front, until, at "Four," the body has reached
the limit of motion and the arms have passed the sides and have been
forced back and up (as the trunk assumes a horizontal position) as far
as possible. At this point the abdomen should be well drawn in at the
finish of exhalation.

(Note that in this figure the feet are together, an incorrect position
for this exercise.) For a third time, on a count of "One, two, three,
four" the body is straightened, reaching an upright position, with arms
straight forward at "Three." "Cross" is assumed at "Fo