Part 6

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.

GENERAL EXERCISES

Exercise 1.

Position: Lying on back with body well relaxed.

Action: Expand the chest, pulling it well up and letting the abdomen become hollow. Count six, then make the chest small pushing down and making the abdomen large, and count two.

Remarks: Do this three to five times without breathing; then take several slow, long, deep breaths. Repeat this exercise from fifteen to twenty times.

Exercise 2.

Position: Stand erect, with hands resting on hips.

Action: Stationary run with high knee action, that is, bring your knees up well in front of you and landing on the balls of the feet.

Exercise 3.

Position: Stand erect with hands resting on hips.

Action: Draw right knee to chest and squeeze with both arms. Raise on toe of left foot. Replace right leg and continue exercise by repeating with left leg. An alternate compression and stretching movement is given to the abdominal organs.

Exercise 4.

Position: Lying on back with hands tightly closed on shoulders.

Action: Lift the chest and take a deep breath. Put your head back then bend body to the right; then stretch left arm forward and right arm sideways. Stretch vigorously; exhale and return to normal position. Repeat to the left side.

Remarks: This is an excellent first exercise in the morning workout. It can be done while lying in bed. Yawn, stretch, and grunt as much as you wish for the circulation is stimulating.

Exercise 5.

Position: Body erect, hands on hips.

Action: Bend forward very slowly, hinging only at hips while keeping back straight and face to front. Bend low enough so that back is parallel with floor. Return to normal position slowly.

Remarks: You will not like this exercise at first, but it is a very helpful exercise.

Exercise 6.

Position: Lying on floor, hands by sides, legs straight.

Action: Draw the right knee to the chest and exhale. As right knee is returned to its normal position, the left knee is drawn to the chest.