ers.

_To Strengthen Weak Back._

1. Hold a light weight in each hand. Place the weights on the floor in
front of you. Stand with feet eight inches apart, and take three slow,
deep breaths. Stoop over and take the weights in the hands and
gradually straighten up till the hands hang easily at the sides. Bend
slowly forward, and again place the weights on the floor. Repeat five
times.

2. Clasp the hands back of the neck and bend slowly forward until the
head is on a level with the waist. Count ten, then straighten up to
erect position. Repeat.

3. Bend the body backward, forward and sidewise at the waist.

4. Put your right arm over your head till it touches your left ear.
Hold the chin high. Breathe slowly and deeply while you walk around
the room. Repeat with other arm. Increase the length of your walk
gradually.

5. Playing tennis is good exercise for the sides of the waist.

6. Carry a weight first on one shoulder, then on the other.

7. Run on the toes.

8. Hop on one foot.

_To Strengthen and Develop the Chest._

1. Maintain an erect attitude.

2. Raise and lower the arm, forward, upward, backward, without bending
the elbows.

3. Lie on the floor, stretch the arms over the head till the hands
touch the floor. Take a deep breath and hold it; now bring the arms
over the head as high as you can reach, and do not bend the elbows.
Rest and repeat three times.

4. Hold chin as high as possible. Raise the arms at the side as high
as you can. Breathe deeply and hold the air in the lungs. Now, without
letting any air out and without bending the elbows, bring your hands
down steadily to your sides. Repeat. Keep chin well up.

_To Strengthen Abdominal Muscles._

1. Stand with chin high.

2. Breathe slowly and deeply.

3. Raise the right knee till the right foot is about twelve inches
from the floor.

4. Give a little spring with the left foot, raise it swiftly from the
floor, and at the same time put the right toe and sole (not heel) to
the floor.

5. Spring on right foot and put left down. Repeat five times.

6. Fold arms behind. Hold chin up. Breathe slowly and very deeply. Do
not bend the knees. Hold your left foot far out in front of you while
you count five.

7. Lower it and raise right foot in same way. Repeat four times. Keep
the shoulders well back and down while doing this exercise. Point the
toes down and out.

8. Lie on your back. Keep feet down and rise to a sitting position.