This exercise is for those troubled with a too large abdomen, which trouble is caused by too much fat gathering there.  The abdomen may be materially reduced by a reasonable indulgence in this exercise—­but always remember “moderation in all things” and do not overdo matters, or be in too much of a hurry.  Here is the exercise:  (1) exhale the breath (breathe out all the air in the lungs, without straining yourself too much) and then draw the abdomen in and up as far as you can, then hold for a moment and let it resume its natural position.  Repeat a number of times and then take a breath or two and rest a moment.  Repeat several times, moving it in and out.  It is surprising how much control one may gain over these stubborn muscles with a little practice.  This exercise will not only reduce the fatty layers over the abdomen, but will also greatly strengthen the stomach muscles. (2) Give the abdomen a good but not rough kneading and rubbing.

Exercise XI.

The exercise is as follows:—­Follow it carefully. (1) stand erect, with heels together, toes slightly pointed outward; (2) raise the arms up by the sides (with a circular movement) until the hands meet over the head, thumbs touching each other; (3) keeping the knees stiff; the body rigid; the elbows unbent; (and shoulders bent well back as the movement is made); bring down the hands, slowly, with a sideway circular motion, until they reach the sides of the legs the little finger and the inner-edge (the “chopping-edge”) of the hand alone touching the legs, and palms of the hands facing straight to the front.  The shoulder gets the right position by touching the little finger of each hand to the seam of the trousers. (4) Repeat several times, slowly remember.  With the hands in the last position, having been placed there by the motion stated, it is very difficult for the shoulders to warp forward.  The chest is projected a little; the head is erect; neck is straight, the back straight and hollowed a little (the natural position); and the knees are straight.  In short, you have a fine, erect carriage—­now keep it.

SEVEN MINOR BREATHING EXERCISES.

Exercise I.

(1) Stand erect with hands at sides. (2) Inhale complete breath. (3) Raise the arms slowly, keeping them rigid until the hands touch over head. (4) Retain the breath a few minutes with hands over head. (5) Lower hands slowly to sides exhaling slowly at the same time. (6) Practise cleansing breath.

Exercise II.

(1) Stand erect with arms straight in front of you. (2) Inhale complete breath and retain. (3) Swing arms back as far as they will go; then back to first position; then repeat several times, retaining the breath all the while. (4) Exhale vigorously through mouth. (5) Practise cleansing breath.

Exercise III.

(1) Stand erect with arms straight in front of you. (2) Inhale complete breath. (3) Swing arms around in a circle, backward, a few times.  Then reverse a few times retaining the breath all the while.  You may vary this by rotating them alternately like the sails of a wind-mill. (4) Exhale the breath vigorously through the mouth. (5) Practise cleansing breath.