Page:How to Get Strong (1899).pdf/247

 on the floor. Now let the pupil stand with the right foot advanced about twelve or fifteen inches; suddenly rising on the toes, give a slight spring, and throw the left foot to the front, and the right back; then spring back as before; and do this six times twice a day the first week; twelve the second; and twice as many by the end of the month. This calls the same muscles into play as the last exercise, and brings the same development, but is a little more severe and vigorous.

If still harder thigh-work is wanted; starting again, with the heels together, this time do not raise the heels at all; but stoop down slowly, as low as possible; bending the knees greatly; of course, the back, however, being held straight all the while. Then rise to an erect position; then go down again. Practising this three times each morning and afternoon at first, may be followed up with six a week later; and twelve by the end of the month. Better work than this for quickly giving size and strength to the thighs could hardly be devised; while, as has been already noted, scarcely any muscles on the whole body are more needed or used for ordinary walking.

Still standing erect, with arms akimbo, raise the right foot in front about as high as the left knee, keeping the right knee unbent. Hold the right foot there ten seconds; then drop it; then raise it again, fully six times. Then, standing, do the same thing with the left feet. This calls at once on the muscles across the abdomen; aiding the stomach and other vital organs directly in their work.

This time raise the foot equally high behind; then return it to the floor, and so continue, giving each foot equal work to do. The under thigh, hip, and loin are