Louise Groody
EXERCISE 2.
For loosening the dorsi and abdominal muscles,
developing muscles of chest and waist line.
Stand erect, chin in, heels together, toes pointed out, raise left arm straight over head, right arm down at side. Swing right hand up over head also, and lean the body right oblique. Swing both arms down, then up and lean left oblique. Do this for eight counts of “one, lean; two, lean,” etc.
EXERCISE 3.
For limbering muscles of the back, biceps of the legs,
developing abdominal muscles and reducing waist line.
(Forward bend.) Raise both arms straight over head the width of the shoulders apart, heels together, knees stiff. Bend forward and touch the floor with the palms of both hands, if you can, if you cannot, then with the ends of the fingers. Raise arms again over head and lean back as far as you can. Count “one, touch; two, lean,” etc., to a count of eight.
EXERCISE 4.
For making the waist line flexible.
It limbers the muscles of the thighs and back.
Stand erect, both hands above head, arms stiff. Keep hands in this position throughout, step left foot straight forward, bend the body back as far as you can. Then body erect and left foot returned to position. Step right foot front, bend back again. Alternate with each foot for eight counts: “left, lean, straight, in; right, lean, straight, in,” etc.
EXERCISE 5.
To strengthen calves and ankles.
Stand erect, knees stiff, heels together, hands on hips. Rise on the toes; down, up, down, etc., for 48 counts.
EXERCISE 6.
For limbering the back and the waist line.
Kneel, knees about eight inches apart, trunk erect. Extend arms horizontally in front to count “one.” On count of “two” raise the hands above the head, shoulder-width apart and lean back. Keep arms stiff. On count of “and,” trunk again erect and arms extended front. On count of “three,” hands over head and lean back. Repeat for eight counts.
EXERCISE 7.
To strengthen the biceps and triceps of the arm.
From kneeling position of Exercise 6, lie flat on the stomach, palms on floor alongside the hips, elbows up, to count of “one.” On count “two,” raise the body, straightening arms, supporting body on hands and toes. Lower body to floor on count “three.” Alternate raising and lowering body for sixteen counts.
EXERCISE 8.
For limbering and stretching the abdominal muscles.
Exercise 8 Stand erect, heels together, chin in, chest out, step right foot forward, bend body front, place both hands flat on floor (foot-race starting position). Jump, bringing right foot back and left foot forward at the same time. Jump, bringing left foot back and right foot forward. Right, left, right, left, for sixteen counts.
EXERCISE 9.
To develop the front of the thighs and the biceps.
Stand erect, feet fifteen inches apart. Raise arms straight above the head, shoulder-width apart. Keep toes and heels flat on the floor. Squat down, lowering arms as you do so until they are horizontally straight in front of you. Rise to erect position, raising arms at the same time above the head. Keep arms stiff. Down, up, down, up, for sixteen counts.