J Me » Esq Sheet 2. Lesson 1. Goneral Bxercising Instruction. Perform the exercises of this lesson ad lib. as far as repetition is concerned. I do not want you to have a fixed nunber of repetitions for each exercise for the following reas- on. ‘The amount of exercise thet would seon but Light work to you on ono day, might the noxt loave you in a state of exhaustion and this must never be allow- og to Yemnen. So do just as much oxercise as you faal you conveniently manage at exch particular bout, nevor forcing or straining the muscles, but just coaxing thom into ouppleness and control. Ferform each exercise slowly and carefully, and as soon as you feel that the muscles you are om- ploying have been thoroughly exercised, but not fat- iguod, completely relax then. Aim always for yerfection in the performing of ench oxereise, for correct yorformanee is of great- er importance than repetition.3 xe » Bsqe Sheet 3. Lesson 1. The Inportonce of Warmth. Keep warp at 11 times and particularly auring exorcise. To exercise undressed in a cold place (as is the habit of some peovle) is to defeat the object of the exercise, for the blood is driven away from the surface of the body by the cold air, instead of ‘being brought to the muscles to nourish them, re kent warm and exercised Muselas thot scientifically speedily increase in bulk and strength. It will be wise therefore to wear some loose clothing --preferably woollen, during oxerciso in the colder weather, so that you can have the win- dows fully opened. Once weekly you should exereise stripped (in a warm room) before a mirror, to note improve- ments in develogent and control. Also, once weekly you oan test your stre- ngth with the weights.J ue » Bsa. Sheet 4, Lesson 1. Sleeping. To ensure sound and restful sleep you mst see that the sleeping apartment is well ventilated, but not droughty. Keep the foot wm ond tho head cool during sleeps The bed covering should te warm, but not too heavy. Sleop on the back in © well stretched out position with s vary Gut or Clas plbis as thts allows for fll expansion of the chest and does not interfere with the circulation in any way. Z seo from tho consultation form that you got from nine to ten hours sleen and this is excell- ent. Zt is only during sloop that broken-down cell-tissue undergoes repair. Cell-tissue has to bo repaired at the rate of 100 for you to retain your present weight, as vou can understand, and in addition to this you must build up more tissue so that the muscles increase in pull.Jo xe » Esq. Sheet 5. Lesson 1. Daily Exorcising Routine. Qn waking in the morning J want you to por- form exercises CC and Ai, after having taken a glass of water -- at about blood heat if convenient. Then, soon afterward J wmt you to take the “wot tovelling" . This is taken with a towel that has had the centre immersed in cold waters rt of the body to remain untox= olled. Dry off with the onds of the towel and dress without the loss of a nonent. During no part of this towelling should you be in the least cold. The exercises showli thoroughly worm you vefore you start snd you should be al) alow at the finish. Soon after the first meal the bowel-action should be secured.EXERCISE GG. LIE SUPINE. Then draw the left leg up into the position shoen to the utmost Try to touch the abdomen with the thigh. Simultaneously extend the right leg with the toe pointed and thigh fully contracted. Retain the gontraction for five seconds, and then but not jerky movement reverse the position of with © qut the legs When a complete mastery of this exercise has been secured, and after you have performed several repetitions slowly in the manner advised, carry on for some twenty or forty repetitions with as much speed as im compatible with perfeet performance, The feet should be kept off the ground or plank through the performance of full number of repetitions.MAXALDING EXERCISE AA. (Exercise a ion are original and copyright. and anyone infringing the copyright will be proceeded against in the public interest). THE HALF BRIDGE Lie flat on the back, with the arms lying by the sides of the bedy. Simultaneously with a deep nasal inspira- circle the hands up steadily into the position own in the illustration, securing at the sai the half bridge. Re ong enough to fully inspire the breath As the expiration of the breath rms down to the sides again and allow the shoulders takes place, bring the to come to the ground Something soft should be placed under the head To perform the half bridge correctly, © puttocks and legs should touch the gr # the back and shoulders should be clear The whole of the ground. This exercise is effective in eradicati urveture spinal and is unrivalled in strengthening and stimulating the spine and neck. Relax thoroughly after each repetition of this exercise, This exercise may be very conveniently performed in bed,Jo He » Esq. Sheet 6. Lesson 1. Exercises 4 and J should be performed al- ternately at the actual time of the solicitation of the bowel-action and between performances the relaxed ebdomen should be massaged in a circular motion, thus: = Upword on the right side. Beross, just below the ribs. Dowmard on the left side. Alsye allow yourself plenty of time for this very important duty and never leave the toilet until you heve been thoroughly successful, hoveva: long that may teke in the early stages of the treat~ nent. Mideway between meals I vant you to take @ glass of wator and then to perform exercise 4 three or four times. This will keep the intestinal residue mob= ile and the system thorouchly flushed. At conveniont moments during the day oxer- cise 0 should be performed.MAXALDING EXERCISE A. EXHALE COUPLE Then, without allowing any air to enter the lunge through the nose ir mouth, carefully push the chest forward (not upward). (If the abdoming| muscles are ina state of relaxa- tion and flaccidity, the external air-pressure will press thes tack in the deuired manner, which 4s in- dicated clearly ir the {llustration.) After retaining the position for # maximum of five onde, lower the chest and allow the air to filter through the nose. exercise should be carefully wastered, for it ne KEY EXERCISE to the {solations of the abdom- ingl muscles; which will be taught in subsequent lessons.EXERCISE J. Interlock the thumbs. Take position shown in the illustration, and pull slightly out- ward. As you de so, lower the shoulders to their potential limit and bring into con- traction the muscles running from the neck to the shoulder known as the Trapezius mus~ cles. When you feel that these muscles are under contracti concentrate upon the ab- dominal miscles, contracting them in the manner shown, Thus you hold three separate contractions simultaneously :— (1) The outward pull; (2) The contraction of the Trapezius; (3) The voluntary contraction of the Rectus Abdominis muscles.a ue » Esqe Sheet 7. Lesson 1. In the evening (two hours from any meal) or just before you retire to bed ak night, T went you to nds lesson in the or~ perform the eleven exercises of © der thet they have beox preseribed. 411 not trouble you with further details ‘Thanking you in anticdpation of your Idina attention to this lesson, Tam, Dear Sir, Lesson le 4. short Yeport te arrive vefore the second lesson fells due --in 28 days! time, would bs great= ly eppreciated. I only wish to know if you have thon mastered the exercises of this lesson and of the re- sults. he ToSMAXALDING EXERCISE B. ISOLATION OF THE SCAPULAE BY RESISTANCE. (Exercise and illustration are original and copyright, and anyone in- fringing the copyright will he proceeded against in the public interest.) owed by Vie Aken. Grip the right hand with the left; hands down in front of the body. Pull outward as though trying to separate the hands. Simultaneously take the arms steadily above the head, keeping the elbows slightly bent throughout the movement. The upper illustration shows the appearance of the shoulder blades, at this part of the exercise, when correct performance has been secured. "Return to the onginal position, retaining the outward pull. Change the hand grip to right over left, and repeat. Inspire as youtake the hands aloft, and expire as you bringthem down; controlling the speed of the movement by the breathing, and not the breathing by the exercise. When the desired numberof repetitionshavebeencompleted, takethchand-gripasbefore hands lightly touching the top of the head, (See lower illustration). Pull outward laterallyand secure thesupplenessof the shoulder-blades, as shown in the back-view illustration accompanying. P ad libBXERCISE C, Interlace the fingers or clasp the hands, behind the back. With a full inspiration of breath, carry the should- ers back into the position shown. Contract the triceps — muscles on the back of the arms by turning the elbows inward Relax'all muscles as the breath is expelled; repeat upon the inhalation of the breath. At the moment the position is secured as shown, the 4ungs should be filled, the sternum high, shoulders low, and the buttock muscles contracted to remove strain from the small of the back. If any diffioulty,be found in hardening the buttocks, ‘ry pressing the heels powerfully against each other. a ploEXERCISE Dd. Low the top {llustration. lly towards each other. ining thiv inward pressure ft as indicated in the lower womentarily relax the Inward upon regaining 3%, bring the hands o the arfginal position. slowly dom This completes one mo ement or repetition Then you have completed the desired ; of repetitions of this exercise, take the to the half-way pouition on a leveh retaining of course the ring or the chest and arae. ‘Then from a perfect relaxation of all . duddenly prese inwards. If correctly performed, the suacles heet will be made to dance afd thud, Ih the course of a few weeks a aost uhort-arm punch will be developed, if the te atiffened, Wuen ladies use this exercise, it nly te performed from eaoulder level up- 1 lift and ngthen the bust. anterior deltoid (front of the hat is poset Ane the hands 2 to be in movemen are gripped, there {s no i6 nergy: Vendora of: perishable apparatus aislt fe exercise which with cxercize B does away with their whole excuse for their rubbish.MAXALDING EXERCISE E. ROL 01MAK ALDING 000 EXERCISE F. Avoume an easy attitude with the weight sustained mainly by the right leg. Then draw the left hip upward, almost bringing the foot from the ground. Complete the prescribed repetitions on the left aide before performing those on the right side. The amazing development of the ex- ternal- oblique muscles shown in the illustration, 49 the direot result of the performance of this exercise. —_—__—a0ocisz# k. shown in the illustration. ps ty pressing down against Secure tice Contract the tr the ground Then begir contracti traction of 2. to the biceps. ty bend the arm with a powerful the ticeps, but maintain a con- triceps to act as @ resistance When the arm ic almost closed, force the elbow forward, anc hold the position until you feel that you have sscured a tremendously powerful sontraction If the positien of the boty be found uncomfort- able or strenuous, separate the feet; bend the kneed and reat the disengaged hand on the knee. 000— EBXERCISEL. Perform fn precisely the same manner as exer- ne but turn