e muscles
of the waist. Do it first with the arms in "Cross" position, turning to
the right as far as possible; then back to the "Front," or original,
position; then to the left as far as possible, and back to the "Front,"
or original, position, taking pains that the turning is executed above
the hips while the legs and feet hold their original position. A more
pronounced method is given in the "Daily Dozen" in "Wave" and "Weave."

Heel-raising (Ready-Rise!)

Standing on both feet at "Attention," raise the heels, and hold the
position for a moment; then drop the heels again. Repeat this.

Now, standing in "Stride Position," go up onto the toes again. Drop the
heels and repeat.

This is an excellent exercise for the muscles of the calf.

GROUP EXERCISES

No. 1. Attention! (or "Hands!")

Hips: Same position, but hands on hips, elbows back.

Neck (or "Head"): Same position, but hands on back of neck, elbows back.

Cross: Same position, but arms extended full length out from body,
palms down.

Grind: Maintaining the "Cross" position, turn palms up, and then make
ten circles with hands, the diameter of the circle to be one foot (Fig.
12). In doing this keep the arms horizontally out from the body, and on
the backward sweep try to make the shoulder-blades almost meet at the
back. (See Fig. 4, Chapter XI.) Rest ten seconds. Deep breathing with
hands on hips.

[Illustration: FIG. 12.--"GRIND," SHOWING HOW THE PALMS OF HANDS ARE
TURNED UP IN THIS EXERCISE]

No. 2. Attention!

Stretch: Lift arms straight up above head, palms out.

Reach: Bring arms down, extending them straight out in front. Palms in,
but keep shoulders back.

Fling: Bend elbows out and bring hands in to chest, palms down. Then to
"Cross," back to "Fling" again, and so on ten times. (See Fig. 13.)

[Illustration: FIG. 13.--FLING. CORRECT POSITION]

Wave: Assume "Reach" position. Now bend the arms sharply at wrists and
just let the fingers interlock. Bring the inside of elbow close to head,
keeping head up. Then, by turning the body at the hips and keeping the
back straight, cause the hands to make a complete circle of the diameter
of a foot (Fig. 14). Do this five times, and then reverse for five
times. (See Fig. 12, Chapter XIII.) Rest ten seconds. Then deep
breathing, lifting arms on inhalations and crossing them on exhalations.

[Illustration: FIG. 14.--WAVE. EXCELLENT DEMONSTRATION]

No. 3. Attention!

Stride: Separate the fe