Part 2

_Position_: Stand erect.

_Action_: Take a full breath, hold it, reach out right and left, close fists tightly and tense arms. Repeat two or three times. Now take another deep breath and reach as far as you can with the feet while tensing the muscles of the legs.

_Remarks_: This is an excellent exercise in beginning the morning workout.

EXERCISE 27

_Position_: Lying on back very lax and lifeless.

_Action_: Take a full, deep breath very smoothly through the nostrils and at the same time expand the abdominal muscles as much as possible. Hold breath a few seconds, relax waist and abdominal muscles very slowly and then draw in and upward and exhale. Repeat five to ten times or oftener.

_Remarks_: One of the best exercises a frail, weak person can take and quite as valuable for strong folk.

EXERCISE 28

_Position_: Stand erect, arms on level with shoulders.

_Action_: Swing right foot around to a position two feet from left side of left foot thus twisting the legs. At the same time swing head and shoulders as far around to right as possible while keep the arms straight and in line with each other. Reverse and swing as far as possible to the left.

_Remarks_: Repeat exercise eight to sixteen times. This is a good exercise to strengthen and make flexible a good many muscles of the body.

EXERCISE 29

_Position_: Stand erect, hands on hips.

_Action_: Right foot raised backward, bend forward until back and legs are at right angles, exhale. Return to normal position. Repeat exercise four times to both sides.

EXERCISE 30

_Position_: Stand erect with chest up, chin in.

_Action_: Expand chest and abdominal muscles suddenly while bringing hands up quickly above head at the same time taking a deep breath just as quickly as possible through the nostrils. Hold breath a few seconds then exhale very slowly as you lower hands to starting points. Repeat three to five times. Now take breath very slowly while bringing arms up laterally till hands meet above head. Bring arms back to sides very quickly and suddenly exhale completely through mouth. Repeat three to five times.

_Remarks_: Another part can be added to the above exercise by taking a deep breath and counting fifty without taking more breath.

The above exercises should be indulged in as you arise in the morning. They will give you pep and vitality that is needed to carry on a successful day. They will give the abdominal organs the workout that will prevent and correct constipation.

These exercises are in reality liver regulators. You will undoubtedly discover after doing these exercises that you feel better in every way.

It is essential to take several deep, long breaths between each exercise. Do not do the same exercises every morning. Pick out five and do them vigorously for fifteen minutes. There are enough exercises for six days of the week; thus you will not become tired of the monotony of exercises.

TRANSCRIBER’S NOTE

Obvious typographical errors and punctuation errors have been corrected after careful comparison with other occurrences within the text and consultation of external sources.

Some hyphens in words have been silently removed, some added, when a predominant preference was found in the original book.

All misspellings in the text, and inconsistent or archaic usage, have been retained.

Page 19. “rythmically” replaced by “rhythmically”.