THE IRRIGATION AGE. 



every devote ten minutes at least to 

 exercises which tend to strengthen the 

 muscles of the abdomen and chest. 

 The effects of this will be felt in a 



P9SB3JOUI Xq UAVOIJS pUB OMJ JO }J93M 



health, strength, vigor and appetite. 

 Recollect you are now exercising cer- 

 tain portions of the vital organs which 

 for years you have carried about and 

 hardly used. But whatever you do 

 persevere with your home treatment, 

 none the less sure because not pre- 



scribed by the family physician. Your 

 own sense or ingenuity will suggest 

 what movements tend best to develop 

 the parts required, or if your ingenu- 

 ity fails, consult some turning or gym- 

 nastic instructor; either will tell you. 

 To digress strange but true, the 

 stomach, the most important and 

 weakest part of the body, invariably 

 gets the least care. Whoever thinks 

 of exercising the stomach? And yet 

 when dissolution sets in, as a rule here 

 is where it commences. Therefore, 

 when practicing your daily calisthen- 

 ics give it extra attention, which the 

 grateful member will soon acknowl- 

 edge by allowing you more liberties 

 at the table. Physical culture alone is 

 the true basis of longevity, especially 

 when directed to strengthen those 

 parts which by nature are essentially 

 weak. Of course all this, unless ac- 

 companied by early soberness and 

 chastity, becomes null and void." 



Bernarr A. Macfadden, in Physical 

 Culture for January, in an article on 

 the above subject, gives the following 

 simple and practical rules for develop- 

 ing the muscles of the body without 

 apparatus : 



First, the room must be well venti- 

 lated. Pure air never hurt anybody, 

 but bad air has murdered millions of 

 human beings. The less clothes to 

 hamper the movements the better. 

 Take the exercises immediately on 

 rising or just before retiring. After 

 finishing the movements here illus- 

 trated an exercise similar to jumping 

 a rope might be indulged, or, if strong, 

 jump back and forth over chairs or 

 other objects. 



Continue each exercise until thor- 

 oughly tired. Immediately after the 

 exercise rub the surface of the body 

 all over with a soft bristle brush or 

 rough towel. Then take a cold shower 

 or sponge bath. 



Every one desires to possess strong 

 arms. They add to one's dignity, en- 

 ergy and confidence. 



Assume the above position, hands 

 tightly closed, bring hands up and 

 down quickly, about two movements 

 to a second, from twenty to fifty times. 

 Xow, hold the elbows tightly against 

 the body, then flex strongly the upper 

 arm just as though you were lifting 

 a very heavy weight, and bring hands 

 up and down several times very, very 

 slowly. Grip a handkerchief or some- 



