EXERCISES
Monday
Exercise 1.
Position: Body erect, arms at side.
Action: Slowly inhale and raise arms sideways, palms downward until level with shoulders. Turn palms upward and continue to raise arms until same extend upward from the shoulders. Slowly reverse movement and exhale. Do this five times.
Exercise 2.
Position: Stand erect with head up and shoulders squared with hands on hips.
Action: Bend body right and left from the erect position. Be sure to bend at the waist only. There should be no motion in the legs and the head and neck should be kept in the same relative position as in the position of attention. This exercise can be done with the feet together or apart. Bend six times to each side.
Exercise 3.
Position: Sitting on floor, legs straight together in front of body. Back should be straight with hands resting on floor.
Action: Bend knee placing the left foot on the floor near the seat. Return left leg to normal position and repeat with the right leg. Repeat exercise eight times with both legs.
Exercise 4.
Position: Stand erect with arms at sides.
Action: Raise arms over head at the same time raising on the toes. See how high you can reach. Hold position a few seconds; then return arms and feet to the normal position. Repeat exercise ten times.
Exercise 5.
Position: Lying on floor with hands at sides.
Action: Raise arms above head on floor. Inhale. Try to draw the abdominal contents into the chest; at the same time see how long you can make yourself. Return to the normal position slowly and exhale. Repeat exercise eight times.
You are now ready for your morning bath.
Tuesday
Exercise 1.
Repeat Exercise 5 of Monday’s group.
Exercise 2.
Position: Sitting on floor with hands on hips, feet spread.
Action: Reach forward with left hand and touch right foot. Repeat with right hand on left foot. At first, you will probably not be able to touch the feet but reach forward as far as possible. Repeat exercise ten times with each hand.
Exercise 3.
Position: Body erect, arms sideways shoulder level.
Action: Turn body right as far as possible at the same time swinging the arms. Return to normal position and twist body left. Return to normal position. Do this exercise quickly, trying to twist from the hips only. Repeat exercise ten times.
Exercise 4.
Position: Body erect, hands on neck with the finger tips touching each other. Elbows extended sideways and held back with the shoulders held down.
Action: Bend the neck backward as far as possible, keeping chin in, and return to normal position. Do this four times.
Exercise 5.
Position: Body erect, with hands above head. Elbows, straight and palms facing each other. Feet together.
Action: Bend to the left. Return to normal position and bend to the right. Bending should be done from the hips only. The arms should be in the same relative position all through the exercise, that is, parallel with the body. Stretch as high as possible while doing this exercise five times to each side.
Exercise 6.
Repeat breathing exercise.
Wednesday
Exercise 1.
Repeat breathing exercise.
Exercise 2.
Position: Hands on hips, body erect, feet together.
Action: Bend trunk slowly forward as far as possible. Return trunk to normal position, then bend backward not too far. Return trunk to starting position. Repeat exercise ten times.
Exercise 3.
Position: Sitting on floor, hands on hips, body erect.
Action: Reach forward with both hands and touch toes, keeping knees straight. If you are unable to touch your toes do not become discouraged. However, reach forward as far as possible. Continue exercise ten times.
Exercise 4.
Position: Lying on floor face downward. Hands above head on floor.
Action: Stretch as long as possible. Raise hands and feet simultaneously as high as possible keeping knees and elbows straight. Hold a few seconds and return to normal position. Repeat exercise five times.
Exercise 5.
Position: Body erect, hands clasped behind neck.
Action: Twist body to the left as far as possible, twisting at hips only. Return to normal position. Repeat to the right. Do this exercise six times to each side.
Exercise 6.
Repeat breathing exercise.
Thursday
Exercise 1.
Repeat breathing exercise.
Exercise 2.
Position: Stand erect with arms at sides.
Action: Bend trunk left with the left hand touching as far below the knee as possible without twisting the trunk, which means bend directly sideways. Repeat to the right side with the right hand. Bend six times in each direction.
Exercise 3.
Position: Lying on floor with hands above head, knees straight.
Action: Raise feet six inches off the floor, keeping knees straight. Hold a few seconds and return to normal position. Do this exercise four times.
Exercise 4.
Position: Hands on hips, body erect.
Action: Twist body to the left slowly. Be sure that body rotates from the hips only and that there is no motion in the legs. Twist as far as possible, keeping an erect position. Repeat to the right side. Continue exercise five times to each side.
Exercise 5.
Position: Lying on back on floor. Hands at sides, legs straight with the weight of from two to four pounds on the abdomen.
Action: Breathe slowly and deeply. The abdomen should rise and fall rhythmically as you breathe. Repeat exercise for five minutes.
Friday
Exercise 1.
Repeat breathing exercise.
Exercise 2.
Position: Lying on back on floor, hands at sides, legs straight.
Action: Arch the body upward forming a bridge with the weight resting on the heels and shoulders. Hold position a few seconds. Return to normal. Form a bridge six times.
Exercise 3.
Position: Hands on hips, body erect.
Action: Bend trunk forward, back straight, left sideways, backward, right sideways, and forward, thus making a complete circle. Avoid rotation of the body. Make a complete circle three times.
Exercise 4.
Position: Body erect, hands on hips.
Action: Raise the right knee so that thigh is parallel with floor and the lower leg at an angle of 90 degrees with the thigh. The toes should be depressed and pointed to the floor as much as possible. This position should be held a few seconds before returning to normal position. Repeat with left leg. Raise each knee six times.
Exercise 5.
Position: Body erect, arms sideways shoulder high, elbows straight.
Action: Bend trunk forward so that back is parallel with floor. Spine should be straight and not curved. Return to upright position. Arms retain the same relative position throughout exercise. Bend forward six times.
Exercise 6.
Repeat breathing exercise.
Saturday
Exercise 1.
Repeat breathing exercise.
Exercise 2.
Position: Lie flat on the floor, face downward with feet extended and arms folded across back.
Action: Raise head and turn it to right; then to left. Return to normal position. Repeat six times.
Exercise 3.
Position: Hands on shoulders, elbows shoulder high and in plane with the body. Feet two feet apart.
Action: Lower body forward slowly to an angle of 90 degrees with the legs. The head, neck, and back should be straight and rigid with the bend at the waist only. This is a difficult exercise and attention to form is necessary. Repeat five times.
Exercise 4.
Position: Hands on hips, body erect.
Action: The body should be raised first on toes, and then by bending the knees, the body should be lowered. The back should be perpendicular to the floor during the whole movement, and in no instance should the head and body be allowed to tip forward. Go through this exercise slowly endeavoring to keep evenly balanced. Repeat exercise six times.
Exercise 5.
Position: Body erect with hands clasped behind neck, elbows shoulder high and well back.
Action: Press head backward as far as possible, keeping the chin in. Return to normal position. While doing this exercise, keep spine straight and draw the chest up as high as possible. Try to draw the abdominal organs into the chest cavity. Repeat six times.
Exercise 6.
Position: Stand erect, with chest up, chin in.
Action: Bend or sway from side to side, moving only from the hips. The arms should wave loosely like the branches of a tree. Continue exercise for three minutes.
Exercise 7.
Repeat breathing exercise.
Sunday
Exercise 1.
Since Sunday provides a splendid opportunity to hike and tramp a few miles or participate in some form of game or contest, it is advisable to refrain from the formal exercises I have given in favor of an outdoor program.
At this point you are expected to plan your own program of exercise. Give yourself enough work so as to burn up the excess fat. After the physician examines your case, good hard work may be required from two weeks to one year, before you return to your normal healthy weight. Do not be discouraged if no effects are immediate. Be patient and stay with it and you will come out on top.