Pass (ql/m ^ Book W 7c > COPYRIGHT DEPOSnV 7 ^ THE AUTHOR (WITH HIS WIFE AND ELDEST SON) IN THE UNIFORM OF THE ROYAL DANISH ENGINEERS. MY SYSTEM FOR LADIES FIFTEEN MINUTES' EXERCISE A DAY FOR HEALTH'S SAKE ^ BY ^^->»l^ggm^^ . .^tMmt^ ^ ..^^. BIHHki Begin by slowly circling one leg at a time in fairty large circles. Knee and instep straight. Inhal^ whilst raising leg, exhale whilst lowering. d. — Finish as before, with a C(iui>le ot wide circles, the lei^a cr^ibin-,' each other in this. Perforin 8 circles in one direction, then 8 in the other. 28 EXERCISE No. 7.— Trunk twisting (with ''forward leaning'*). Place yourself as in Exercise 4 (a). Turn the upper part of the body round to the left, at the same time raising the arms sideways and drawing a deep inhalation (see Exercise 4, h). These preliminary movements are precisely similar to the first part of Ex. No. 4. Now we proceed to Ex. No. 7 proper. Lean the trunk, facing to the left, over the left leg, dropping the arms at the same time and exhaling (see Fig. 7, a). Now lift the arms again, and raise the trunk to the position shown in Ex. 4 (&), and twist it without any pause the whole way round to the posi- tion shown in Ex. 4 {c) . Inhale deeply during the raising and twisting. Now lean the trunk, facing to the right, over the right leg, simul- taneously lowering the arms and exhaling (see Fig. 7, h). Then, while inhaling, again raise the trunk, lift the arms (Ex. 4, c), and twist round to the left (Ex. 4, h). Now, for the second time, lean the body, fronting the left, over the left leg, while exhaling and lowering the arms (Fig. 7, o). And so on, alternately from one side to the other. Perform in all ten "twistings" in upright posture, and ten "forward leanings" (five to the left and five to the right). What I have said in Ex. No. 4 about not moving the feet, and about the rapidity of the movements, applies here also to Ex. No. 7. More Advanced Students should keep the arms outstretched the whole time, and instead of twisting in the vertical position as above described, should turn about while still in the leaning posture. The movements would then be as follows: From the position in Ex. 4 (6), lean to the left (see Fig. 7, c), twist the body round while still leaning over the left leg, and without raising the body, as shown in Fig. 7, d. Now bend the whole way over to the right (Fig. 7, e), turn round to the position Fig. 7, /, swing back again the whole way over to the left (Fig. 7, c), turn round (Fig. 7, d), move again to the right (Fig. 7, e), and so on. Carried out in this more advanced de- gree, the exercise is composed of only two beats: the "twisting" and the "forward leaning" to the opposite side. But now the breath must be inhaled during the twisting, and exhaled when moving over to the opposite side. It is a great mistake to bend too much down- wards with the back curved and the head drooping. The head must be kept erect the whole time, and the twistings must be performed with a straight or hollowed back, as this has a better effect on the spinal column. EXERCISE No. 7* a. — Stand erect, hands clenched, feet well separated. Turn Ijody (not the feet) round to left, at same time raising arms to horizontal position and inhaling. Then bend body over to left as above, exhaling whilst so doing. b. — Having returned to the erect position, turn round and repeat the movement to the other side. Afterwards repeat first movement and so on. c. — A more advanced form of the exercise. The arms are here kept outstretched the whole time. Turning the trunk round whilst still leaning to the left. -The corresponding leaning over of the body to the right side — /. — And the turning of the trunk round whilst still leaning to the right. 30 This exercise tones up the kidneys and the internal organs, im- parts a classical shape to the waist, ensures a good carriage, elasticity, suppleness and gracefulness of body, and when correctly performed is the best possible exercise for increasing the height. Deep-Breathing Exercise, with hands on hips. EXERCISE No. 8, — Body lowering (with arm bending). Stand facing the end of the bed, a heavy chair, a chest of drawers, or a window-frame; place the hands upon the top rail, or the edge, and then lean forward, bending and straightening the arms several times. After a little practice the regulation number of arm-bendings, twelve, should be performed. If the piece of furniture be fairly high, and the operator stand near it (see Fig. a), this exercise will be found to be a very easy one, and very suitable for elderly ladies, and Ex. No. 8 may be performed in this manner without the slightest risk of any over- strain, even if the operator be of very advanced age. By standing farther away from the support, the exercise is, of course, made more difficult (see Fig. h). As may have been noticed, whereas in all the other exercises the breath is to be inhaled when going upwards or backwards, and exhaled when going downwards or for- wards, in this Ex. No. 8 the exact opposite is the case. Here one must inhale when going downwards, because the elbows move outwards and the chest is expanded, and exhale while raising the body. More Advanced Students may perform the exercise on the floor, supporting themselves on the hands and toes. The hands must be turned a little, with the finger tips pointing inwards. Each time the arms are bent, the head may be turned sideways (see Fig. c). By this means the body may be sunk nearer the floor, and there will be less risk of any dust from the floor or carpet being drawn into the nostrils. Moreover, this turning of the head to alternate sides makes a good exercise for the neck. It is very important that the body be kept straight the whole time. It is a mistake to thrust out the seat, as shown in Fig. d, or to allow the stomach to sink downwards, as seen in Fig. e. When stronger, one leg may be raised each time the body is lowered by the arms (see Fig. /) . The knee must be kept quite rigid, and the instep straightened each time. The last mentioned move- EXERCISE No. 8. a. — The simplest degree. Stand near a fairly high piece of furniture, lean forward in position shown above, and bend and straighten the arms. Inhale when bending, e.xhale when straightening. — A sHghtly severer form — standing further away, and using a lower piece of furniture. c. — A more advanced form of the same exercise performed on the floor. Body and legs straight, supported on hands and toes. Turn the head to side when near the floor to avoid inhaling dust d. — A wrong position. Trunk and legs must be held in one straight line e. — Another wrong position, going to the other extreme. Keep body and legs straight and rigid. /. — A still more advanced form of the exercise. Here each leg is raised alternately as the body is lowered. 32 ment is also a good foot exercise. Each leg should be raised alter- nately, Ex. No. 8 makes the upper arm round and full, develops the breast, and imparts a good shape to the whole of the back and to the loins. Dccp-Brcathing Exercise, with hands on hips, but in this in- stance, and even in the case of strong and advanced students, always without heel-raising or knee-bending; the whole to be repeated three times; that is to say, six complete deep-breathings altogether, as it immediately precedes the bath. It is quite the proper thing to be in a perspiration before the bath. I may even say that the more one is perspiring, the colder may be the water which one will be able to bear, and the more enjoyable it will be. But there should be sufficient pause to allow the respiration, and the pulsation of the heart especially, to have become almost normal before taking the bath. THE BATH* (To be taken after Exercise 8 and before commencing the Rubbing Exercises.) The original edition of ''My System" contains some very de- tailed directions as to how, not only a douche, but also a full bath, may always be readily obtained by means of a small portable tub, of which an illustrated description is also given; furthermore, full in- structions, with four illustrations, are included as to the drying of the body with an ordinary towel. It should be remembered, how- ever, that the said book was written for Continental people, with whom the daily bath was not at that time a general custom. I say "was," because I flatter myself since then I have done something towards making the daily bath a popular institution on the Continent. In this special edition such instructions would be, of course, unneces- sary: there is certainly no need for me to teach English ladies how to bathe! I will, therefore, confine myself to recommending my lady readers to take their daily bath here at this juncture: that is, after having performed the eight "muscular exercises" and all the pre- scribed deep-breathing exercises. In very warm weather only, or in hot climates, is it advisable that the bath be taken last of all, when all the exercises should be done without clothing, a "muscular" exercise and a rubbing exercise being performed alternately, in the following order, for instance: Nos. ii, lo, i, 12, 2, 13, 3, 14, 4, 15, 5, 16, 6, 17, 7, 18, 8, bath, drying of body, and No. 9. Each exercise must be followed by the deep-breathing exercise apportioned to it. If you are very busy in the morning, you may divide the System, taking the eight muscular exercises with the water-bath then (in very cold weather proceed as follows: Bath and then dress before doing the exercises), and the rubbing exercises with air-bath in the evening before going to bed. If you have plenty of time, it is a good idea to do the whole System (18 exercises and bath) in the morning, repeating the rubbing exercises with air-bath before going to bed. As I have observed of late that there has been some argument in England against the daily bath, I will take this occasion to say a few words concerning this matter. Dr. John H. Clarke has written that the daily bath is both unnecessary and dangerous. This is an astonishing fallacy, comprehensible only when one remembers that doctors acquire their experience mainly from sick people. It should 3 34 be borne in mind that we are speaking only of the daily short dip, the douche or morning sluice, in the bathroom or bedroom, and not of a long swim or of an exhausting Turkish bath indulged in every day. Dr. Clarke is quite right when stating that the daily washing with soap of the whole body is harmful, as it deprives the skin of too much natural oil. But it is this very fact which is, I think, the cause of the misapprehension under which Dr. Clarke and the other opponents of the daily bath are labouring : they entertain the false opinion that the bath is always taken only as a means of cleansing; in which connection I would point out that, in most cases, a daily air-bath with my rubbing exercises, or with any other dry-rubbing, of the whole skin surface, would be quite sufficient when combined with a weekly warm water bath and soap. Neither is the daily bath necessary for hardening purposes; in which respect, again, the air-bath cannot be too strongly recommended, because, being of a mild nature, it is suited to all those who are none too strong, or who suffer from nerves, and to whom the cold bath causes shock, and who cannot use the warm bath with ad- vantage, because they are unable to bear the cold sluice which should always follow the warm bath in order to produce the necessary re- action. No, the daily bath is indulged in, first and foremost, for refreshing purposes. Is there anything in the world more refreshing than the morning douche or dip? and especially when we derive actual pleasure from taking it rather cold? But, as I have already said a good deal concerning air- and water-bathing in my "Fresh Air Book," instead of repeating it here, I will refer my readers to that work. 35 THE RUBBING EXERCISES- (To follow the Bath.) These are scientific gymnastic movements, combined with a stroking or rubbing of the skin, whereby the entire surface of the body by degrees gets thoroughly and systematically polished. The rubbing is done with the palms of the hands, and to begin with should be merely a simple friction, or stroking, of the skin; but, later on, as one's strength increases, it should be so vigorous that it becomes a sort of massage, if not for the internal muscles more removed from the surface, at any rate, for the thousands of small muscles connected with the vessels of the skin, which are strengthened and developed more in this manner than by any other mode of procedure whatever. The limbs, on the whole, get rubbed more towards the body than away from the body; and it should be remembered that more strength should be exerted when rubbing in towards the body. If the skin be inclined to chafe, it is a good plan to rub a little vaseline, lanoline, or other emol- lient on the sensitive parts to begin with, until the skin and the hair- roots have become stronger. The usual result of these exercises, when performed for some time, is that the skin becomes healthy and beautiful, firm and elastic, yet smooth and soft as velvet, and free from pimples, blotches, spots and other disfigurements. In addition, these exercises impart a handsome shape to the hands and roundness and graceful symmetry to the arms and breast. The specific effects of each single exercise are given with the description of the exercise in question. Two points should be observed in connection with the photo- graphs which illustrate the instructions for the Rubbing Exercises. These are taken, as will be observed, in the open air; but although this is, of course, the ideal condition for performing the exercises, few will probably be able to carry them out thus, and they can be equally well done in the privacy of the bedroom before an open window. It should be further observed that for the proper performance of the exercises no. garment at all must be worn, although this was of course necessary for the purpose of these photographs. EXERCISE No* 9» — Rubbing of feet and around the neck. Support yourself by resting one hand on a bedpost, a heavy chair, or other article of furniture, and rub the top and inside of one foot with the sole of the other foot. Continue until the feet are thoroughly warmed, or until the muscles of the leg begin to tire. Then change about, and rub the other foot in a corresponding manner. After which, rub, first with one hand and then the other, sideways all round the neck, up and down the throat, and from the top of the back down between the shoulder-blades and up again. Always re- member to breathe steadily and deeply during these quick rubbing movements. More Advanced Stwdents may combine these two movements, working simultaneously with one hand and one foot, repeating the exercise with the other hand and other foot after about 25-30 double rubbing movements. Fig. a shows the rubbing of top of foot and the horizontal rubbing round the neck; Fig. b the rubbing of side of foot and vertical massage of the throat, and Fig. c shows how far you should reach down the middle of the back. This exercise strengthens and tones the voice, and gives fulness and roundness to the neck. If there be any tendency to cold feet, it is a good plan to repeat the whole of this exercise at the end of the System just before dressing, or if in the evening just before getting into bed. Deep-Breathing Exercise, with arms outstretched, because it follows a rubbing exercise. Most of the rubbing in all the exercises Nos. 9-18 is performed with bent arms. Appreciable relief, there- fore, is afforded if the arms be well stretched immediately after the performance of each of these exercises. EXERCISE No. 9. a. — Rubbing of the neck with the hand, and simultaneously rubbing the top of one foot with the other. b. — Follow this with rubbing the throat verti- cally with the hand and the sides of one foot with the other. c. — Afterwards rub down between the shoulders as far as you can reach. Careful reference to be made to the printed instructions on opposife page. 38 EXERCISE No* 10* — Deep knee-bendings without hecl-raisingt combined with robbing of arms, shoulders and arotind armpits. Beginners may divide this exercise into two parts — knee-bend- ings and rubbings — slater on combining the movements. Stand with feet apart, raise the arms, palms downwards, to a horizontal position in front, taking at the same time a deep inhalation. Then sink to a squatting position without raising the heels from the floor (see Fig. a). The arms must be held outstretched to the front in order to preserve the balance. Rise again without pause, lowering the arms at the same time. As the breath is expelled during the downward and upward movement, this must be carried out in a comparatively short space of time. Repeat the whole movement several times, ten at most, each time inhaling while slowly raising the arms, and exhaling while per- forming rather quickly the bending and straightening of the knees and the lowering of the arms. Now come the rubbings, which are to be performed as follows: — Extend the arms to the front; rub, with one steady and vigorous stroke of the right hand, the left arm from the fingers upwards over the shoulder to the neck (see Figs, b and c), then back again to the position shown in Fig. b with another steady but less energetic stroke. Now, without any pause, turn the right hand down underneath the left hand, and stroke the left arm vigorously, as shown in Fig. d, up to the armpit and then inwards over the left breast (see Fig. e), where the right hand must relax its hold in order that it may slap the left shoulder-blade as far back as possible, going under the left 'arm, which, at the same time, is bent so that the left hand can take firm hold round the right shoulder (see Fig./). The left hand then strokes down the right shoulder and the outside of the right arm, which it will leave at the moment when both arms are once more outstretched to the front, as at the beginning. The left hand is now ready to commence an absolutely correspond- ing movement, for a description of which the reader need but read over the foregoing again, substituting the word ''right" for "left," and vice versa. Ten such complete movements may be done, starting with the right and left hand alternately. Simultaneously with each complete movement there must be one complete respiration. But as it is more convenient to exhale during the first half of the movement, it is better to take a deep inhalation just before starting the first complete movement. EXERCISE No. 10. a. — Preliminary practice for beginners. Stand with feet apart, raise arms, palms downwards, to horizontal position in front of body, inhaling whilst so doing. Then sink to position shown above, heels remaining on floor, and rise again immediately. Exhale during sinking and raising of body. Repeat up to ten times. h. — Commence in this position and rub with one steady, brisk stroke upwards on upper sur- face from fingers — c. — To neck, and back again to the point from which you started. d. — Having returned to position b, turn the right hand to under surface, and make a vigorous stroke up to armpit (illustration shows this move- ment half completed) — e. — Then inwards over the left breast, at which point the right hand leaves the body. /. — Pass the right hand under left arm, and slap left shoulder-blade as far back as possible, the left hand at same time grasping the right shoulder. 40 More Advanced Students may combine these rubbings with knee-bendings above described. One bending and straightening of the legs should be performed during the first half of each complete rubbing movement. Inhalation — except in the said one instance, before starting — must always begin just a moment before the position shown in Fig. / is reached, and exhalation, together with the knee- bending, must begin simultaneously with each complete rubbing move- ment. This exercise makes skinny and misshapen arms plump and graceful, and "salt-cellar" shoulders firm and round; it removes all roughness from the back of the upper arm, and all wrinkles at the elbow, and gives a classical shape to the knee. Deep-Breathing Exercise, with arms outstretched. EXERCISE No. 11. — ^Trunfc -bending, backwards and forwards, combined with rubbing of front and back of body and legs lengthwise. Preliminary Movement. Before performing the exercise proper with rubbings, it is better that one should learn the body-movement and correct breathing Stand with hands on hips, bend the body, curving the back, as low down as possible (see Fig. a), then raise it again and bend it well over backwards to the position shown in Ex. i (a) (Page 17). Now bend forwards and downwards again, and continue to repeat this double movement several times, but not more than 20. The quickness with which the movements are performed must depend on the breathing: inhale while rising, exhale when bending forwards. The Rubbings. Place your hands on your insteps (see Fig. b), and rub upwards along the shins, fronts of thighs, abdomen and breast, at the same time rising, bending backwards and inhaling. Fig. c shows the posi- tion midway in this long uninterrupted stroke, and Fig. d indicates how the hands, having finally stroked the breasts by a kind of circular movement, are withdrawn sideways from under the collar-bone. Then bend forwards, and place the hands, as shown in Fig. e, as high EXERCISE No. U. a. — Preliminary movement. Bend the body as far forwards and downwards as possible, and revert to position shown in Exercise i, Fig. a. Repeat several times. This movement is only necessary for the first few times of practising the system. h. — Commence rubbing at the instep, con- tinue upwards over shins, thighs, abdomen and breasts. c. — The upward rubbing movement is in prog- ress. The hands have here performed half the stroke. d. — Here the stroke finishes, the hands being withdrawn sideways from above the breasts. e. — The hands in position for commencing the downward stroke of the back of body and legs. /. — The downward stroke half completed When it reaches the ankles the whole movement commences again as in b 42 up the back as can be reached. Stroke downwards, rubbing the lower part of back, loins, seat, backs of legs and calves, bending downwards at the same time and exhaling. Fig. / shows the position midway in this second long stroke. As soon as the ankles have been reached, bring the hands round to the position Fig. h, whence the combined movement is started once again, the body rising and the front being rubbed. After a little practice the movements may be repeated the regu- lation number of times, viz., 20. Exercise No. 11 is the most important of all the rubbing exercises, contributing in the highest degree to shape and beautify the entire body. Dcep-Brcathing Exercise, with arms outstretched. 43 EXERCISE No* 12. — Trttnk -leaning to alternate sides with cor- responding stretching of the one leg and bending of the other, combined with rubbing of thighs, hips, and across the stom- ach, and the whole ventral sttrface. Preliminary Movement. Stand as shown in Fig. a (p. 45), with hands on hips, and with the feet rather wide apart. Bend the left knee, leaning the trunk, at the same time, sideways over the right leg, which must be kept quite rigid (see Fig. b). Now raise the body and resume the position shown in Fig. a, with both legs straightened, at the same time inhaling quickly. Stand thus for a moment, commencing exhalation, and lean the trunk sideways over the left leg, bending the right knee, while finishing exhalation. Then rise while inhaling, stretching the right leg; pause in upright posture (Fig. a) while commencing exhalation, and for the second time, bend over the right leg while completing exhalation (Fig. b). Continue these swaying movements, making in all 16 trunk-leanings to the right and left sides, alternately. The Rubbings. As soon as the above described movements have been thoroughly learned, the corresponding rubbings may be added. Every time the body is leaned over to one side during the completion of exhalation the hands are to be placed firmly on the outer side of the knee and thigh (Fig. c), and rubbed upwards along the hip and side until in the position shown in Fig. d. Having raised the trunk and having in- haled, begin to exhale, and at the same time slide the palms of the hands across the stomach over to the position shown in Fig. e, when the stroke is finished. Now lean down to the opposite side and rub the other thigh and hip in an exactly corresponding manner, and then once more across the stomach, but this time, of course, in the opposite direction. Continue the movements, rubbing first from the one side and then from the other. As will be seen, the thighs and hips are rubbed upwards every time, never downwards. A mistake frequently committed is to cross the hands. It should be remembered that the hand which is undermost when the stroke is started at the knee must always retain the lower position, even when sliding across the front. And, while the upper hand is turned at this point, the lower hand must be kept always with the finger-tips pointing 44 downwards, in which position it is more capable of being pressed firmly against the abdomen, giving it a good massage with the fleshy part of the palm. In the case of slender people, if the abdominal muscles be kept relaxed, this massage will greatly benefit the intestines. But if the abdominal muscles be kept in a state of tension, this massage will work upon the layer of fatty tissue just beneath the skin, reducing it by degrees, and stout ladies, for this reason, ought to carry out this exercise in this way, as No. 1 2 is the best existing exercise for removing all such superfluous tissue. The body leanings, moreover, help greatly to tone up the liver and kidneys — always supposing that the bendings be performed straight to the side, and not forwards in an oblique direc- tion, as is frequently done in error (see Fig./). Never try to reach too far down the shin, for to reach much lower than the knee is next to impossible if the leaning be performed strictly sideways in the correct manner. Dccp-Brcathing Exercise, with arms outstretched. EXERCISE No. 12. a. — Preliminary exercise which will not be necessary after the first few days. This figure shows the position of "attention" — hands on hips, feet rather wide apart. b. — Bend left knee keeping right leg rigid, and lean trunk over sideways to right. Return to position of "attention," then perform similar movements to the left side. c. — Position tor commencing rubbing exercise. Raise body to upright position, rubbing hip and side in doing so, and at same time inhaling. d. — Upvifard rubbing finishes here, and hands pass across the stomach with a fair amount of pressure. Exhaling begins at this point. e. — The rubbing stroke finishes at the point shown in above figure, after which the body is bent over to the right side, and the movement is repeated in similar manner. /. — A wrong position for commencing. The body must be bent over sideways, and not ob- liquely or forwards, as here. 46 EXERCISE No. 13. — ^Trank-twistings half round to alternate sides, together with arm-circling, with downward pressure, combined with robbing across the back and loins. Preliminary Movement. Stand by the end of the bed, a window-frame, a chest of drawers, or any other fairly heavy article of furniture, but not too near it. While inhaling, swing one arm, straightened out, slowly in a wide arc up backwards and down forwards, until the hand touches the above- mentioned object, against which it must be pressed downwards while the operator exhales. Meanwhile, the other hand is placed on the back as high up as possible (Fig. a). Having exhalied, change the position of the hands: the first one, which was pressed against the piece of furniture, is now laid on the back, while the other describes the large circle (see Fig. b), while the exerciser is inhaling, and the hand is then pressed downwards during exhalation. As will be seen in the illustrations (Figs, a and c), the trunk must be turned, or twisted, somewhat to the other side to that of the arm which is employed in pressing downwards : that is, to the left when the right arm is pressing, and vice versa. Sixteen such half-turns should be performed: eight to each side. The Rubbings are very easily learned. All that is required is that the back and loins be rubbed across with the back of the hand. Start from as high up on the shoulder-blade as can be reached, and rub the hand, with a threefold zig-zag movement, across the back and down over the loins (see Fig. c). The rubbing is done, of course, with the hand which in the preliminary movement described above rested on the back while the other hand is pressing, and the operator is exhaling. If the pressure be applied with some force and correctly (down- wards and a little towards the exerciser), so that the large thoracic muscle and abdominal muscles are on the strain, this exercise is a splendid one for developing the waist and bust. Deep-Breathing Exercise, with arms outstretched. EXERCISE No, 13, a — Stand before a chest of drawers. Swing one arm round (upwards in rear, downwards in front) in a wide sweeping circle on to drawers, and press down hard. With back of other hand rub the back across to and fro from shoulders to loins. b. — Then swing the other arm round in similar manner on to chest of drawers, and rub back as before with the free hand. c. — The body should be turned somewhat to the right, as in o, when rubbing with the right hand, and to the left, as above, when rubbing with the left. To be performed 16 times in all — 8 times to each side alternately. EXERCISE No* 14. — Raising of leg sideways, combined with robbing of sides of trank, thighs and knees. Preliminary Movement. Stand as shown in Fig. a, with heels together and hands resting against the flanks, the finger-tips pointing downwards. Without moving the hands, raise the legs alternately, sideways and as high as possible. It must be done without any bending of the knees, and the instep must be straightened out every time (see Fig. b). Perform 20 such leg-raisings, 10 with each leg alternately. The breathing, also, must be performed regularly. If you are short-breathed, inhale while raising a leg, exhale while lowering it again. But, later on, when the breathing has improved, it would be better to inhale during the whole up and down movement of the one leg, and exhale during the cor- responding complete movement of the other leg. You may add The Rubbings as soon as you can perform the leg-raising satisfactorily, and with- out losing your balance. Each time a leg is raised, the hand corre- sponding to it must slide downwards over the side, hip and outside of thigh and knee (Fig. c). At the same moment in which the leg is to change the direction of its movement, the palm of the hand slips round under the knee, and, while the leg is dropped, strokes upwards on the inside of the thigh (see Fig. d), when, after stroking up over the groin, it resumes its place on the flank, with the fingers pointing down- wards, while the other hand and the other leg take their turn. Later on, learn to press heavily with the hands against the movements of the legs, both when lifted and when lowered. If this be done this exercise will prove to be the best possible for imparting a perfectly classical shape to the hips. It also induces gracefulness, a sure balance, and a good carriage. The breathing may be arranged in the same way as in the pre- liminary movement. Deep-Breathing Exercise, with arms outstretched. EXERCISE No. 14 a. — Preliminary exercise, which may be dispensed with after a few days' practice. Stand erect, heels together, hands on flanks, fingers pointing downwards. i. — Without moving the hands, raise the legs alternately sideways as high as possible. Legs and instep to be kept straight. For instructions as to respiration see text opposite. c. — When perfect at the leg-raising, commence rubbing exercise. As leg is raised slide the hand downwards on the outside as above, pressing firmly against the leg in doing so. d. — When lowering the leg slip the hand round to the inside, and stroke upwaros over thigh and groin to the original position. Repeat with the other leg and hand. To be performed 20 times — 10 with each leg alternately. 50 EXERCISE No. 15. — Raising of knees, followed by rubbing of . heelst legs and front lengthwise, and across flanks and hips. Stand at "attention." Raise one knee as far up towards the breast as possible without bending forwards, take hold of the sides of the heel with the hands and straighten out the instep (see Fig. a). Immediately afterwards stretch the leg downwards again, sliding the hands, one on each side of it, along the ankle, calf, knee and thigh (see Fig. h), a deep inhalation being taken at the same time. Being once more at "attention," remain thus for a moment, during which exhalation takes place. Then recommence the same movement with the other leg, inhaling once more, and pausing for the second time while exhaling; and so on, raising the knee 20 times: 10 times with each leg alternately. More Avanced Sttidents may also stroke the front of the body and the breasts, alternately, with both hands, and may, moreover, occupy the exhalation-pauses with rubbing downwards across the flanks and hips, with one hand on each side simultaneously. It should be done in the following manner: The hands, instead of leaving the thigh and dropping to the sides, must continue stroking upwards over the abdomen, then catch and stroke one of the breasts (see Fig. c) (the right breast after stroking the right leg, and the left breast after stroking the left leg), after which the hands release their hold of the breast, slip outwards over to the sides, the right hand to the right side, and the left to the left, from which position, with the elbows drawn well back (see Fig. d), each hand begins a downward rubbing, making a threefold zig-zag across the flanks and hips. Then stand once more at attention, ready to begin again. The main difference between the long, uninterrupted stroke, above described, and the corresponding one in Ex. No. 11, is that here in No. 15 it is made upon one leg only, and upon one breast alternately, whereas in No. 11 it is made simul- taneously upon both legs and both breasts. There is another, but slighter, difference, in that in No. 15 the trunk remains stationary during the rubbing, while in No. 11 it is raised from a stooping posture and bent backwards. Inhalation is now performed while the leg and front of body are being stroked, and exhalation during the rubbing of the sides. This exercise gives a classical shape to the calves and bust, and is very effective in making the hips slender. Fig. e shows a wrong way of performing No. 15: viz., stooping and bending the instep. Deep-Breathing Exercise, with arms outstretched. EXERCISE No, 15. a. — Stand erect. Raise one knee as high as pos- h. — Lower leg to original position, sliding hands sible and clasp sides of heel with hands. one on each side over ankle, calf and thigh, with firm pressure during movement. Inhale whilst lowering leg. c. — When more advanced, continue the up- ward stroke over abdomen and one breast as shown — d. — Following on with a downward rubbing e. — How not to perform the exercise. Both over flanks and hips to original position. Then body and instep must be kept straight, as in repeat with other leg. Fig. a. 52 EXERCISE No. 16. — ^Trank-bcnding sideways, combined with rubbing of sides of trunk, hips and thighs. Stand as shown in Fig. a, with heels together, with hands resting against the hips. (Note the difference between position of palms here and in Fig. 14 a.) Draw a deep breath, and at the same time bend the trunk sideways to the right as much as possible, sliding the right palm down the outer side of right leg until the arm is fully stretched, while the left palm slides up over the left hip and flank until the arm is bent double (see Fig. h). Now swing the body over to the position shown in Fig. c, exhaling at the same time, and letting the left hand stroke downwards, and the right hand upwards. Then back again to the position in Fig. h, inhaling meanwhile, and continue this pumping movement 20 times, doing 10 bendings to each side alternately. More Advanced Students may increase the rapidity of the movement by degrees until it becomes a sort of flinging from side to side, when, of course, several double-bendings must be performed during one complete respiration. But care must be taken that rapid- ity of movement is not increased at the expense of correctness of per- formance : The body must always be bent the whole way downwards to the side; there must be no curtailment of the movement. This exercise gives a classical shape to the waist, tones up the liver and kidneys, and is, if the hands be pressed hard against the sides, the best possible exercise for reducing the hips. Deep-Breathing Exercise, with arms outstretched. EXERCISE No. 16. -Stand erect, with hands resting flat on the hips, fingers pointing downwards. b. — Inhale and at same time bend the body over to the right, sliding the open hand down out- side of leg The left hand at the same time slides high up left side. c. — Now swing body over to the left, left hand rubbing down- wards, right hand upwards.and so on from side to side, gradually accelerating the movement. Perform 20 times — 10 bendings to each side alternately. 54 EXERCISE No* 17. — Abdominal movements in and o«t, com- bined with massage of stomach. Stand as shown in Fig. a, with palms on the lower part of abdo- men, and draw a deep inhalation. Then, while exhaling, bend slightly forwards, press the hands inwards, and move them upwards as if you would push all the intestines up under the ribs (see Fig. b). While the hands relax their hold sideways, draw another deep breath, endeavour- ing to distend the abdomen as much as possible. Recommence the movement by placing the hands again as shown in Fig. a. Press the abdomen as before while exhaling, and once more inhale, distending the abdomen. Continue until ten complete movements have been performed. More Advanced Stwdents will be able, later on, to draw in the "stomach" without using the hands, contracting it by means of the abdominal muscles alone, which will have been strengthened mean- while by several of the other exercises. In this way one may gain that control of the "stomach" which is a most important thing for everybody who would retain their health and freshness of youth. Deep-Breathing Exercise, with arms outstretched. -Place both hands on the abdomen as shown, whilst making a deep inhalation. b. — Bend slightly forward, press inwards and upwards, at the same time exhaling, then with- draw the hand sideways, inhale deeply, and recommence movement. Perform this exercise 10 times. 55 EXERCISE No. 18. — Trtjnfc-Icaning backwards and forwards, combined with robbing of breast and loins. Stand with feet as much apart as in Ex. No. ii. Lean the body backwards, at the same time inhahng and rubbing the breasts exactly as in the last part of the long stroke in Ex. No. ii (see Fig. a). Now lean forwards, without bending or bowing the back, simultaneously exhaling and stroking downwards over the loins and seat, very much in the same way as in the middle part of the long downward stroke of Ex. No. II. Then lean backwards once more, and continue these oscillations 20 times, swinging forwards 10 times with exhalation and 10 times backwards with inhalation. Fig. h shows how far the trunk should lean forward with the back straight or hollowed. Note the difference between the position here and those in Figs. 11, e and/, where the back is bent or bowed. There is also a slight difference between Fig. a and Fig. 11 d, the head and trunk being bent still further backwards in the latter. More Advanced Students may by degrees increase the rapidity of these oscillations, when several double flings must be performed during one complete respiration. This exercise tends to elevate the bust and make the loins slim; and when performed quickly strengthens greatly the abdominal region. Deep-Breathing Exercise, with arms outstretched. a. — Stand with feet apart. Lean backwards, in- hale, and rub the breasts as in Exercise No. ii. b. — Then lean forwards, back straight or slightly hollowed, and rub down over loins and seat, as in middle of downward stroke of Exer- cise No. II. 56 MY SPECIAL EXERCISES FOR THE NECK. The 1 8 exercises of "My System" ought to be done every day by every girl and woman, no matter what her age. Massage of the face should be done by all ladies who are over, let us say, 25; but the special neck-exercises need only be performed by girls, or women, whose necks are too thin, who have cord-like figures, or whose carriage is bad. As soon as the neck has gained the requisite suppleness and beauty of form, and the carriage of it has been improved — which ob- jects may be attained by steady perseverance from two to six months — then these exercises should be discontinued. If they be persisted in after that, there is a risk that the neck may become too thick, giving the appearance of being too short. "My System" itself contains sufficient movements of the head, i. e., neck-exercises (Nos. 3, 6, 8, 9, 11, and all the Breathing Exercises), for preserving the proper shape of the neck when once this has been attained. NECK EXERCISE No. I.— Bending of head backwards and for- wards. Bend the head well down to the front, and grasp the upper part of the back of the head with both hands, with fingers interlaced (see Fig. a). Then, while bringing the head back, resist the movement by strong pressure with the hands. When the head has, however, slowly forced its way back, place your hands under the chin (see Fig. b) and press against the forward bending of the head; and so on, backwards and forwards, from 10 to 50 times. NECK EXERCISE No. 2.— Bending of the head to the sides. Lean the head over to the right and place the left hand against the side of the head, as shown in Fig. c. Then bend the head slowly over to the left, pressing hard with the left hand in the contrary direc- tion. When the head has come quite down to the left, take away the left hand and place the right hand against the right side of the head. The head then returns to the right side, the right arm resisting; and so on, in alternate directions, from 5 to 25 times. 57 NECK EXERCISE No. 3.— Turning the head round to the sides. Turn the head to the right, place the left hand against the left cheek, as shown in Fig. d. Then turn the head slowly round to the left, resisting the movement with the force of the left arm. When the head is turned well to the left, take away the left hand and place the right one against the right cheek, to oppose the head turning to the right, and continue thus from 5 to 25 times in alternate directions. a. — Bend the head down, clasp hands at the back, then raise head slowly, resisting upward movement by pressure with hands. b. — The head being forced well back, bend it forwards an(J downwards again resisting the movement by upward pressiire of hands placed under the chin. Repeat from lo to 50 times. c. — ^Lean head over towards right shoulder, then move over to the left, resisting its move- ment by pressure in contrary direction with left hand. Reverse movement, now opposing by pressure of right hand. Repeat from s to 25 times. d. — Turn head well to right, then return to left, resisting the movement by pressure of left hand. Reverse movement, opposing with pres- sure by right hand. Repeat from s to 25 times. 58 MY SPECIAL FOOT EXERCISES ought to be done by all girls and women whose feet are weak or lack beauty of form. The arch of the feet is really an important point as regards beauty, and even the most shapely foot is improved by a symmetrically-arched instep. Besides which, my Foot Exercises are a never-failing means of warming the feet in a few minutes. They may be performed at any time of the day, when you are sitting in a chair, or when lying in bed just before going to sleep. FOOT EXERCISE No. I.— Doablc-bendings of the feet. This exercise falls into a measure of four beats : — 15/ Beat. — ^Bend the foot upwards at the ankle, as well as the toes, as much as possible. (See Fig. a.) 2nd Beat. — Bend the toes downwards without moving the foot at th6 ankle. (See Fig. h.) 7,rd Beat. — Straighten the ankle while the toes are still bent as much as possible. (See Fig. c.) 4th Beat. — Bend the toes upwards, while the ankle is still held quite rigid. (See Fig. d.) To begin with, move one foot alone; later on, both feet at the same time. When this exercise has been learned, do not count each beat, but only each complete movement, repeating the whole until you are tired. FOOT EXERCISE No. 2.— Rotation of the feet. While the leg is kept stationary, the foot only is moved round at the ankles, the great toe describing as wide circles as possible. When tired, exercise the other foot in a precisely similar manner. When tired, exercise the first foot again, but in the opposite direction this time, following with the other foot in the same manner. You will soon learn to move both feet at once, and you may continue the exer- cise until tired without risk of hurting yourself. FOOT EXERCISES. ■■ ^^^^I^^^I9 W jj iL^^^ ^^H ■Hi m -Bend the foot upwards at the ankle, as well b. — Bend the toes downwards without moving as the toes, as much as possible. the foot at the ankle. c, — Straighten the ankle while the toes are still d. — Bend the toes upwards while the ankle is bent as much as possible. still held quite rigid. 6o MASSAGE OF THE FACE. This chapter will be but a short one. Too much has already- been written upon this subject. I say "too much" because most of what has been written is the sheerest nonsense. It is astonishing how easily the public may be gulled by a mere jumble of words. Whole fortunes are thrown away on ointments, emollients and salves, and on various implements for massaging the face. The full page advertisements which fill the newspapers are sure proof of the huge sale there is of these almost valueless things at absurdly high prices. Let me say once for all : It is not these expensive salves or liquids which do the good ; it is the work done by the hands and fingers — the massage itself. There is no need to use anything but some kind of clean, fatty substance, such as vaseline or lanoline. The high-priced emollients advertised in the papers consist usually of pork fat mixed with a little perfume, to the truth of which statement every pharmacist could at- test. In order to remove wrinkles the chief thing is to press firmly — after a while even vigorously — with the inside of the closed and out- stretched fingers on the wrinkles, rubbing both across and lengthwise. Do not forget to smooth out the skin while rubbing ! • In the case of horizontal wrinkles on the forehead, draw the eye- brows downwards ; but when working on the vertical wrinkles between the eyebrows, just above the nose, draw the eyebrows upwards. Further, when massaging away the wrinkles which go from the side of the nose to the corner of the mouth, or other wrinkles on the cheek, if these be on the left side of the face, the mouth must be twisted well over to the right, and vice versa. When rubbing the wrinkles stretching down from the ear along the cheek-bone to the neck, on the left side, turn the head to the right and vice versa. When rubbing under the chin, lean the head well backwards. 6i HOW TO GET SLENDER HIPS. I have very often, particularly of late, been asked as to what is the best means of preventing, or reducing, excessive fatness round the hips, and I have, therefore, taken this opportunity of answering in- quirers. There are many different means of accomplishing this end; but the best, because it is the most natural, healthy and agreeable, is Exercise. Exercises against superfluous fat on the hips are partly general, partly special {i. e., local). The general exercises tend to prevent the accumulation of fat, and to remove existing fat from all parts of the body; finally, from the hips. To these general exercises belong all kinds of athletic sports and games, ball-games, cycling, row- ing, swimming, etc., etc., if these be performed energetically and with perseverance. But just as it is round the hips that fat most readily accumu- lates, it is from this part of the body that it is the most difficult to be got rid of if the above-mentioned general exercises only are indulged in. It is for this very reason that "local" exercises should also be performed. These operate either internally or superficially. The first group consists of exercises acting directly upon the hip muscles, loosening and removing the fatty tissue placed between and upon the muscular fibres. The best of such exercises are the following numbers of "My System," as described in this book. No. 2 (when performed at a quick rate) ; the large circles of No. 6 (even when only one leg is swung at a time) ; the raising of the leg sideways in No. 14, with strong pressure against the upward movement of leg; the knee- raising of No. 15. The second group consists of various massage-movements, acting directly upon the superficial fat. The best of these are: The hard massage when Hfting the legs in No. 14; the downward zig-zag stroke of No. 15; and the hard up and down stroke of No. 16. Such exercise and massage of the hips themselves are the only possible "local" means for diminishing all superabundance of fat which may have formed there. But, as mentioned above, there are many different means of reducing fat generally, and I will say a few words about the most frequently used of these. 62 Turkish baths are rapid in effect, but they also affect the heart, are depressing, and render the body Uable to colds. Fat-reducing pills also work rapidly, but a few years' use of them will ruin the intestines. People whom Nature has provided with strong and healthy alimentary canals will always become fat if they persist in eating more food than is necessary to compensate for that which has been consumed by exercise or by mental work. And people with feeble digestive organs will remain thin, no matter how much they eat, because most of their food passes through the system without being digested. As for the so-called anti-fat pills, these usuaUy contain certain poisons capable of paralysing the activ- ity of the digestive organs, be they even of the very strongest. The individual, by their aid, can cram his stomach with food which is not digested, and, as a matter of course, there is no accumulation of fatty tissue. But by this means, in the course of time, even the hardiest intestines will be ruined — and then the doctor is called to the praise- worthy, but hopeless, task of repairing the damage. Fasting cures, too, are often rapidly effective; but like the Turkish bath, they are depressing, most unpleasant, and may be dan- gerous if indulged in too often, or for too long periods at a time. It is very important that the food be masticated slowly, because when food is consumed in this way it needs a much smaller proportion to produce the feeling of satiety than when the food is bolted quickly. Drinking plenty of water has a varying, or directly opposite, effect upon different individuals. The same is the case with fatty foods: with some people they produce an early feeling of satiety, thereby preventing the individual from eating too much. Apples and oranges are, almost always, very effective as fat- reducers, and are very beneficial for the health in other ways. The female body ought to have an even layer of fatty tissue all over it. The reason why this tissue is inclined to accumulate in particular upon the hips is that, very often, the weight of the clothes is suspended from the upper part of the hips, and, therefore, compels the tissue to settle upon the lower part. The weight of the garments ought to be borne by the shoulders. If the clothes be worn tight about the waist, they will hinder the even layer of fat from settling there, and the result is that a double, or triple, layer of fat acciunu- lates below the waist. 63 THE IDEAL OF FEMININE BEAUTY AND THE CORSET,! It must be admitted that the present ideal of feminine beauty has unfortunately become quite distorted. Modern journalism, by means of light and chatty articles, does its best to impress ladies with the silly and injurious fashions of the degenerate Parisienne; and it seems to be a standing rule that all the heroines of novels must always be of pale complexion. This pallor, which is often described and dwelt upon as having a tinge of yellow or greenish colouring, is a sure sign of an unhealthiness which is principally attributable either to an imperfect care of the body, or to the wearing of stays — particularly to the latter. Of course, amorig different classes of the population other specially contributing causes might be pointed out, such as, for ex- ample, the wretched fare of the poor seamstress and her grinding toil in the polluted atmosphere of her workroom; or in the case of women belonging to the wealthier classes, the enervating pleasures of town life, the nightly poring over romances, etc. There is something repug- nant in this glorification of the pale, unhealthy woman whose passions are artificially excited, but who has no real capacity for love. How- ever interesting she may be, she can only impart a feeble reflection of the real happiness of love. The arts of painting and sculpture have also contributed to the creation of this perverse ideal of beauty. Our modern galleries teem with French demi-monde figures, and in the Paris Salon things are, as a matter of course, still worse. Compare, for instance, Falguiere's Cleo de Merode with a statue after the antique model. It must not be forgotten, however, that by suggesting this I have chosen an un- favourable example as an illustration of my assertion, so strongly do I count on the prevalence of the truth. Cleo would in herself be a beauty had she not been treated so unfavourably. For although it is evident that the artist has been at pains to make his representation as bewitching as possible, yet she must be repugnant in the eyes of every healthy man. Ugly masses of fat disfigure the breasts and hips, while the shoulders, limbs and waist are much too thin, and are lacking in ^ This Chapter has been translated from a Danish book of mine. 64 vigour, while those muscular parts which characterise the healthy figure after the antique, and which denote great strength and endur- ance without impairing the beauty and the firm lines of the so-called maidenly figure, are in the Cleo absolutely wanting. The corset may be regarded in our age as the typical symbol of the subjection of women. Women who are really free and who could think for themselves would never suffer the ills and torments which the use of the corset entails. Women with self-respect and a con- sciousness of their own worth would never allow themselves to be forced into the shape of an hour-glass, and their own health and that of their descendants to be treated so lightly, just because fashion de- mands it, or in order to gratify the superficial and bad taste of men who are wanting in enlightenment, and who have neither sense nor under- standing for the truly beautiful. There are, unfortunately, a number of men who, in their fond ignorance, consider a markedly slim waist with a circiilar cross-section — an absolute deviation from the true human form— to be the very epitome of a good figure. But as young men become enlightened they will in every increas- ing numbers refuse to bestow their love on the pale victims of the corset, and of an abuse of the body. Love is scarcely so blind that a man will allow his passion to overmaster him before being warned in time by his practical reason and healthy sense. Only the ignorgnt and stupid could fall in love with a pair of pretty eyes, or with merely a delicately-shaped corset, a pair of patent leather shoes, or a sensational hat — with a woman's ornaments, in fact, not with the woman herself. As the corset must be regarded as a fundamental impediment to the emancipation of woman from the tyranny of man and fashion, I take this opportunity of approaching the subject somewhat closely, and at the same time of agitating for that attribute which is fit only for the really free woman, and one which, in my earlier writings, I have called the "Muscle-corset." Hereafter, however, I would rather call it the "Muscle-belt," in order to avoid every possible connection with that hateful crudity — the ordinary corset. The corset is absolutely objectionable (i) on moral, (2) on hy- gienic, and (3) on aesthetic grounds. You women need feel no shame that God has implanted in your heart and in your blood a desire to be loved by man, and a longing to become mothers. With the moral right of a good conscience you should demand the fulfilment of these desires, upon which your health and your earthly welfare depend. Moreover, you should be ashamed 65 to spoil your beautiful body — to spoil it under the lying pretext, the false idea, that you wish to improve by the aid of a tight-fitting en- velope — an unnatural strait-jacket — the master-work of Nature, for such the human body certainly is so long as it is allowed to develop and carry out its proper functions in accordance with the laws of Nature. To do such a thing is to be guilty of blasphemy ! And it is nothing short of a sin, an immoral crime, for such women to bring children into the world. Whatever does woman hope to gain by the use of the corset? She wishes to give herself the appearance of having a slimmer waist and fuller or narrower hips (according to the prevailing fashionable shape of the corset) than she has in reality. She is practising, there- fore, a conscious fraud — or an unconscious one, perhaps — in obedience to a brutal and shallow tyranny of fashion. But whether conscious or unconscious, the fraud brings its own punishment with it. A little while ago, in one of the free States of North America, a bill was introduced which proposed that a marriage might be declared annulled if the woman had entrapped the man by means of false aids to beauty, and if he had, in consequence, married her. Such a mar- riage is analogous to a contract which becomes void, because the con- sideration by which it is supported has turned out to be false. Among such false aids to beauty were classed: paints, powders, sweet-smelling scents, false teeth, false hair, padding, and high-heeled shoes. When a woman who is pregnant laces in such a manner that she induces abortion, or destroys the child within her, or that the latter has to be dismembered at birth, she is, to speak plainly, guilty of murder. I do not mean that she ought to be punished by the authori- ties, as the punishment she brings on herself is sufficiently severe. But in such a case there is more reason for the interference of justice than in that of the poor, unmarried so-called child-murderess. The latter 's deed is, more often than not, the result of desperate insanity; while the former's is merely that of a silly false vanity. A woman who persists in lacing herself in always looks sickly. Her complexion is either hectic violet, bluish red, yellow and leaden, or a little of each. Yet she did not take to the corset because she was ill. On the contrary, she has become ill through wearing the corset. And although it is considered the correct thing, judging by descrip- tions of heroines in novels, for a lady to have a delicate and sickly appearance, yet the time will come when to appear sickly will be 66 considered a disgrace, the result of sin or neglect, either on the part of the individual concerned, or of the parents. The corset is such a symbol of sickness that it can only be properly regarded as a bandage serving to keep together a neglected slovenly body, no matter how much one may strive to conceal this fact with fine phrases about the necessity of supporting the back and breasts. If this were really necessary, then Nature would have sent women into the world already provided with a corset of whalebone. Science is beginning to abandon the use of bandages, even in such cases as those of deformed weaklings and cripples. The well- known orthopaedist, Dr. Wilhelm Schulthess, of Zurich, rejects every kind of bandage in his treatment of such patients, using in place of them suitable apparatus, gymnastics and massage. It is, therefore, evident that the corset-bandage is even more superfluous to a woman who is suffering from none of the more serious bodily defects. The wearing of the corset is certainly not so general nowadays as formerly; and doctors are no longer preaching to deaf ears. The Scandinavian woman stands, in a physical respect, on a higher level of culture than do her Teutonic and Roman sisters. In towns such as Brussels or Paris one can walk about for days without meeting one really healthy-looking woman, whereas in Copenhagen one would meet several in a single day. The deplorable sight, so general in the towns above mentioned, of a lady with a waist of similar, or even smaller, dimensions, and of the same shape as the silk hat of her male escort, is, thank goodness! somewhat of a rarity in the Northern capi- tals. The majority of Danish women still wear the corset, and the corsetless minority are still subjected to the scornful looks and spiteful remarks of the others, who pretend in this manner to express their commiseration or their contempt. But in reality these expressions are the outcome of envy of the greater moral courage of the corsetless, and of their better health, well-being and greater comfort. But here, of course, as with many another social custom, the popular view of the matter is a topsy-turvy one. For if we look at the matter in the light of reason, it is easy to see that it is not the corset-free woman, but the wasp-waisted monstrosity, waddling down the street in her ultra- fashionable corset, who should be the object of our pity and scorn. That the corset is objectionable on hygienic grounds is the opinion almost unanimously maintained by the whole of the medical profession. Time and again have well-known and experienced doctors issued earnest appeals and words of warning in books and in articles in periodi- cals both lay and professional. It is strange that these admonitions 67 emanating from such eminent people do not make a deeper impression on the public! Could one imagine the position reversed — doctors recommending a public, innocent of the corset, to adopt it — there would be some reason for this indifference, because, in that event, one could understand that the doctors were urging women to take to the corset in order to profit by the numerous female ailments which result from the custom. But as the case stands, the doctors are so convinced of the fearful injuriousness of the corset that from pure humanitarian reasons, as honest philanthropists, they are dissuading the public from a course which it would be to their immense advantage to recom- mend. This fact alone ought to induce the public to consider the matter seriously. In several countries Anti-Corset Societies have been formed, the female members of which pledge themselves never to wear the corset, while the male members vow never to marry any woman who has not freed herself from the evil. This is all very well — but how are we to get the masses to join these societies? So many societies with all sorts of objects exist already, and each new society means additional expense and inconvenience to the individual. Sometimes when reading a fashion journal, or when looking at a shop window containing corset-busts, I have become so angry that I have longed to be a millionaire so that I could found an institution for providing girls with dowries, which dowries could be applied for only by those women who had freed themselves from the curse of the corset. Should there exist a rich man who is interested in this idea, let him communicate with me, as I have already made the realisation of this idea the subject of much consideration. There is no doubt that such a practical agitation would attract the attention of many who, at present, are content to drift carelessly along the broad stream of fashion, for a chance of pecuniary profit has ever had the effect of exciting people's cupidity. Assuredly the good cause would gain immensely were some royal or imperial lady to lead the way by abandoning the use of this un- healthy instrument of torture. The whole army of female snobs would soon follow suit, and the sensible fashion would spread speedily among all classes of the population. Finally, the use of the corset, in an aesthetic respect, is a confession of absolute ignorance, for only in absolute ignorance of that which constitutes a beautiful figure could anybody resort to the corset. The majority of men and women have so little sense and appreciation of the fine, natural lines of the female figure that, in sheer poverty of imagi- nation, they cling to the following awful opinion : the thinner the waist the better the figure! Those poor women whose hips and bosoms are already too full, yet who continually lace themselves in in the vain hope of becoming more slender, are successful only in making the masses of fat imme- diately above and below the edges of the corset still more conspicuous. They quite forget that the beautiful contours and lines of the female figure are formed only by muscles in a state of rest. Many people imagine muscles to be something hard and knotty, and fit only for men. This is entirely erroneous. It is the muscles, and the muscles alone, which form the well-rounded arms, shoulders and hips, and the exquisitely shaped waists to be seen in antique statues. The layer of fat is quite insignificant, and so evenly distributed that it has no in- fluence on the form itself. If muscles be lacking the skeleton becomes too prominent; and where there is excess of fat, the form looks flat, despite its fulness, and therefore hideous and angular. The fat settles arbitrarily and in lumps, in disgustingly inharmonious plains and rolls, while the "muscle-flesh" always disposes itself in accordance with certain laws in the most appropriate manner, thus giving the most beautiful shape to the figure. Muscles are to be obtained only by exercise of the body and limbs: by systematic indulgence in gymnastics and sport, by en- gagement in some handicraft, by vigorous physical labour; while the corset is not only incapable of producing the "muscle-flesh" which shapes the true "good figure," but even chokes the muscle-roots with which Nature has endowed every woman. And such is the effect of the corset even when not tightly laced, for it impedes the body in bending, stretching, stooping, or from being twisted at the waist, and it is only through these movements that it is possible to develop those muscles which should be found here. The corset flattens the back, spoils ruthlessly the gently curving lines of the hips, and obliterates the small, fine dimples over the loins. Let me draw your attention for a moment to the lines round the waist of the Venus of Milo. How distinctly the straight abdominal muscles in front and the oblique abdominal muscles on the sides just above the hips stand out. In place of these beautifully-shaped muscles the ordinary fashionable sand-glass figure has nothing at all, or at most a few ugly compressed ridges. A reproduction of the Venus of Milo graces many a drawing- room, and everybody, artist and la)mian, regards her as the ideal womanly figure. And yet if women were to meet that figure in the 69 street they would turn round and laugh at it. Such is theory and practice. It comes, of course, to a matter of educating both men and women to a proper appreciation of what constitutes real beauty of form. A man with a developed sense for beauty forms at once a correct idea as to how spoilt must be the body under a corset, and would not, for this very reason, fall in love with a so-called smart figure. When once woman notices that she cannot add to her charms by the aid of the corset, she is sure to discard it, especially as it causes her such pain and inconvenience. Taking everything into consideration, it is quite inconsistent with common sense, quite impossible for anybody who has given the subject a moment's thought, to adhere to the corset. It ought, therefore, to be discarded once and for all, and replaced as soon as possible by the only natural corset: the muscle-corset or muscle-belt. Every form of corset, no matter the fanciful name given it — normal, hygienic, reform, or otherwise — is only a delusion and a snare. The natural corset, or belt, is produced by development of the muscles of the chest, abdomen, sides, hips, back and loins by means of gymnastics, and the pursuit of such sports as rowing, swimming, throwing the discus, and walking, and, of course, by the various every- day occupations in the house, garden, field, which entail vigorous corporal activity. That such physical labour and exercise should act beneficially on the health, it is important that one should never forget to breathe deeply and regularly during the movements themselves, and that time be allowed for the breath to be regained whenever pulse and respiration have been quickened by exertion. The natural muscle-belt fulfils all those golden promises which the artificial corset makes so lavishly, but which it never can redeem. Of the many good qualities and advantages of the natural muscle- belt I will cite the following:— It cannot wear out, but becomes stronger with use. It can be washed every day without fear of injury. It does not fade if exposed to the sun; but, on the contrary, takes to itself a deep, golden hue, becoming as velvet to the touch. It is never laid aside; nevertheless, its wearer is in continual enjoyment of that sensation of relief which hitherto has had to be 70 postponed until night-time, when the artificial corset has been taken off. It is always a perfect fit, which is not surprising considering that it is, in itself, the most essential part of a natural, beautiful figure. It does not restrain, but promotes the free movement of the body, so that domestic work becomes a delight instead of a trial. It makes the body elastic, agile and erect without incon- venience and without pressure anywhere. Stout ladies wearing it appear to be slender, for all super- fluous fat is not only shifted, but melts away altogether. Yet, on the other hand, thin people appear to have put on flesh. It will never interfere with its wearer's full enjoyment of a meal. It does not make the digestion sluggish, nor the bearing of children diflicult or dangerous, but has an extremely beneficial influence on nearly all the physical functions. The muscle-belt supports the breasts, guarding the milk- glands from injury. It does not favour a predisposition to cancer, and is never the cause of a protruding stomach, as is the artificial corset. It does not force the kidneys, liver and spleen down upon the intestines, and does not bend the uterus, but keeps these tender organs in their proper places, whereby a great many ailments peculiar to women are avoided. Finally, the lungs are not prevented from filling themselves with fresh air, but are greatly assisted in this most important function. The lungs, under the artificial corset, are deprived of at least one-third of their activity, with the result that the oxidation and circulation of the blood is interfered with, a cause of chlorosis (green sickness), heart ailments, headaches, cold feet and hands, etc. As the present-day feminine attire is designed so that it may be worn over the artificial corset, and not over the muscle-belt, it is probable a change from the one to the other will necessitate some little alteration in the fit of the clothes. There are many ladies who main- tain that anybody could, or ought to, learn how to wear any costume without the corset, as the natural lines of the body are the most beauti- ful. With regard to the most difficult figure of all to suit — the short and stout one — a well-known Danish authoress writes: "It is a great 71 mistake to say that stout ladies look awkward in reform dress. On the contrary. If the dress fit well, it makes them look less stout and more attractive." Reference to the many periodicals in which draw- ings of reform dresses and photographs of women wearing such con- tinually appear, will almost compel one to agree with the statement quoted above. WHAT TO OBSERVE DURING CERTAIN PERIODS, I should like to make a few remarks concerning exercising and bathing during those periods peculiar to women. I am constantly receiving inquiries from all parts of the world as to whether this or that lady may without injury to herself continue the practice of "My System" during menstruation or gestation. Now a doctor, be he the cleverest gynecologist in the world, could not possibly decide these matters for a woman whom he had never seen, to say nothing of having examined. That I receive such letters is evidence of the lack of thought which characterises the bulk of the population, and also proves that there are many family physicians who have omitted to make themselves acquainted with the employ- ment of physical culture in the prevention and cure of illness. The easiest plan for me would be, of course, to forbid absolutely every kind of physical exercise, including the bath, during these periods; but there are many cases where the health of the individual would suffer did I do so. With the healthy woman who has never laced herself in, and who has been accustomed to gymnastics and sport all her life, preg- nancy should be no reason for a change in her mode of life in this respect, except that she exercise some little care and moderation during the latter part of the time. Both mother and child could but benefit, and a swift and easy delivery would be ensured. Besides being in possession of several letters supporting this contention of mine, I will cite the case of my wife, who persisted in "My System" to the day previous to the birth of our third son, labour in this case lasting only about one hour, whereas with our two elder boys my wife, at that time not having taken to a daily performance of "My System," suffered in each case from painful and protracted (from 12 to 13 hours) labour. 72 Diametrically opposed to this is the case of the weakly woman who has never indulged in any rational physical exercise or regular corporal labour, and who has always worn a corset from early youth. Should such a woman, during pregnancy, suddenly take to a course of gymnastic exercises, she might easily kill herself, or, at best, bring on a miscarriage. But between these two extremes there are countless other cases varying in accordance with the habits and health of each individual. Every woman is urged to act with caution, and under the super- vision and on the responsibility of her own medical adviser. But to give up physical exercise altogether while still feeling strong is enough to make one ill. This applies also to menstruation. Women who are in perfect health may do their housework, continue their home-gymnastics, and take their bath with almost the same regularity as usual; but at the same time, it would be advisable to refrain from all violent or prolonged physical exertion. Weak and nervous women, however, might aggravate their physical and psychical ills, and might also do themselves irreparable injury, did they not rest absolutely during these times. It is, on this account, very unchivalrous of employers not to take this physiological fact into consideration in their dealings with their female employees. Many women in the various transitional stages between sound health and chronic invalidism might, indeed, gain some benefit from such gymnastics as the rubbing-exercises, or might indulge in a few air baths with advantage, whereas only a few might be able to stand the cold, or even warm water bath. But what everyone ought to do as a matter of course is to thor- oughly wash, several times daily, the lower portion of the trunk. J. P. MtJLLER. 73 APPENDIX* A Few Letters Received from lady followers of "My System" in different countries. I have hitherto received some fourteen thousand letters of thanks and appre- ciation from people resident in all parts of the world. Yet these 14,000 corres- pondents of mine represent, of course, only a small proportion of all the followers of "My System," the number of them now being millions. More than half-a- million copies of my first book have been sold, it having been translated into 24 different languages. But in many cases a whole family of several members, to- gether with their friends, have learned to do the exercises from one and the same copy of the book; while numerous teachers have, each of them, instructed hundreds of pupils also by means of a single copy. And, again, it has come to my knowledge that the richer and the more socially distinguished of the followers of "My System" are those who have been the least disposed to write to me and thank me for the benefit which they have derived from the practice of it. I am in a position to know that riiany persons of rank on the Continent, even several members of Royal and Imperial families, use "My Sys- tem." Having heard from certain Danish naval officers who had been on a visit to Athens, that H.R.H. the Crown Princess Sophia of Greece, a sister of the German Emperor, had derived great benefit from the daily use of "My System," and also seeing that her Highness had, of her own accord, done me the honour to attend my lecture at Frankfort, in company with H.R.H. Princess Friedrich Karl, I wrote to her Highness, begging permission to mention the fact in this book, and received the following gracious reply: — To Heer Muller. August- 23rd, igio. Sir, — H.R.H. the Crown Princess of Greece desires me to say that she was unable to answer your letter sooner, as her Royal Highness was travelling. Her Royal Highness wishes me to say that she gives her consent to having her name in your new English book. Yours truly, (Signed) K. NICHOLLS. For H.R.H. THE CROWN PRINCESS OF GREECE. Geneva, Switzerland, Dear Sir, March gth, igio. Let me, first and foremost, thank you deeply for all the good your excellent book, "My System," has done for us. Both my husband and I have performed your system for a year, and we can scarcely find words to express how delighted we are with it. My husband suifered from violent periodic megrims, which for twenty years resisted all treatment. But since he began to use "My System" the megrims have entirely disappeared. I myself suffered from rheumatic pains, and was very prone to catch cold. But for a year now I have felt no pain at all, and never get a chill. . . . Again, my two children, 6yi and q years of age, perform part of your exercises. They are now admirably healthy, and have not had even such a thing as a chill. The exercises of "My System" have done a great deal of good to my daughter (6^ years), who had an awkward carriage and an insufficiently developed chest. She has improved considerably during the last year. . . . (Signed) MRS. P. PATRY. 74 North Berkeley, California, Dear Sir, September 21st, ipog. It is now one year since I first became possessed of your book, "My System." I follow its instructions from month to month; the more exactly and punctually the more I feel the advantages thereof. I am now seventy-six years old, have al- ways been rather healthy and strong, have taken my cold sponge every day since I was twenty-two, and have never used medicine. Performing the exercises of "My System" every day, I find that my digestion has decidedly improved. No longer do I suiifer from constipation; I have also be- come more energetic and more agile in my movements, so that very few women of my age can do the same things as I can. Many women of my acquaintance ask me what I am doing that I can still look so healthy and youthful. My answer is al- ways: I am following the System of Mr. J. P. Mtiller. And then I proceed to show them how to practise some of the daily exercises. I hope you will be delighted to hear that rather elderly people have derived such great benefit from your System. (Signed) EUGENIE SCHENK (nee Knipping). Halle upon Saale, Germany, Dear Mr. J. P. Muller, November yth, igoy. We make a custom of keeping copies of "The Fresh Air Book" and "My System" always at hand, in order to present them to every visitor — relative or friend — who makes a stay at our house, and have been much gratified by results. My husband performs your exercises early in the morning in the open air upon the roof, even when the temperature is below zero. I myself practice the system at noon in the sunshine during the present cold weather, feeling much benefit therefrom, although I was born in 1856 and have given life to four boys and one girl. . . . (Signed) MRS. JULIE ROEDIGER (nee Jaeger). Malaga (Spain), Dear Mr. Muller, September igth, igog. I thank you herewith most heartily for all the good you have done me by your System. I am quite enthusiastic about it, and am proud of being a participant in your great work. Until three months ago I suffered dreadfully from constipation, and was very wretched and feeble. I began secretly (you know what prejudices prevail here!) to practise your System, and to follow all your rules (excepting the sunbaths). Now, three months later, my digestion is completely in order, and my muscles are well developed. ... In the beginning I sometimes got a slight stitch in the heart,* particularly after Exs. 3 and 7, although my heart is quite sound. But now I do the exercises without the slightest discomfort. . . . (Signed) LOLA ZIMMERMANN. Lubeck (Germany), Dear Mr. J. P. Muller, November 4th, 1907. My doctor had prescribed a course of massage for me because I had become so stout. I had heard an acquaintance speak about "My System," so I bought- a book and showed it to my doctor. He was very appreciative about it, but he laid a wager with me that I would not persevere with it for one year. That was two years ago; it is therefore a long time since I won the wager, but I have found the "Miillering" so pleasant a habit, and one which tones up my whole body so well, that I intend to continue it for the future. I have already lost 20 lbs. in weight, and have found that my skin, formerly very sensitive, has become firmer and stronger. Another gratifying point is that my doctor has recommended the "Miillering" for the hardening of my children. MRS. S. M. * (Author's Note. — The lady had neglected to breathe correctly.) 75 Moscow (Russia), Dear Mr. Muller, July 20th, igio. . . . I have done all the exercises every day for one year, and feel all the better for them. Formerly I had always suffered from cold feet, but do so now no more. I used to get tired very quickly, but now can take a long walk without experiencing the slightest fatigue. I can tell you another thing. Previously when I went home from the ofhce — where I have been occupied for 11 years, every day from nine to six o'clock, with one and a half hour's interval at noon — I was always very tired. But now I am fresh and merry, notwithstanding that I have, since my mother's death, many more duties to perform at home which I cannot attend to until my office hours are over. I am firmly convinced that it is all due to the exer- cise and the daily cold bath. . . . (Signed) LOUISE TOEHUS. Vienna, III., 4 Dear Mr. MtJLLER, Schutzengasse 15 (Austria). I have performed your system now for more than a year. ... I am 23 years old. and have suffered since my fifteenth year from spasms which invariably accompanied the monthly courses. Pains in the mammary glands, occurring al- ways about eight days before a period, have been so severe that, several times, I have been compelled to consult a doctor. But all "medicaments" proved of no avail, until I took up the "Miillering." Now I am never troubled either with the spasms, the pains in the breasts, or constipation. (Once I was confined to bed for three weeks owing to this complaint.) About two years ago some of my teeth began to become loose. I used often to sleep with my mouth open, and would dream that my teeth, hollow and fallen out, were moving about in my mouth. But after having learnt to breathe cor- rectly through the nose, I slept soundly and dreamlessly, owing to the improved state of my health — which was all due to your System — and my teeth became as firm as before. I cannot tell you how grateful I am. . . . (Signed) MRS. ROSA NEUSSER. Copenhagen (Denmark), Dear Mr. Mtiller, September 17th, iQoy. Many times I have thought to write you to thank you for the "System," but have not done so. Now that I see that a German professor is seeking information as to which ailments the System has succeeded in curing, I feel I must write to you. As an old hospital nurse, I can safely recommend it, because it has cured both my- self and my sister, both of us, even when girls, suffering always from ulcus ventriculi, sinking of the stomach, dreadful pains in the cardea and nerves. To begin with, we performed it very slowly and sparingly. And for many years now we have both been completely cured. . . . Yours very gratefullv and sincerely, (Signed) SISTER MATHILDE. Salokoping (Finland), Dear Mr. J. P. Muller, July 3rd, 1905. I must express my gratitude for the splendid effects of your System upon me. For seven years my bowels had not moved without the help of aperients. But I have been able to dispense with all such things since I began practising your in- structions. I have kept to the System now for two months, and already I notice greater strength and increased suppleness all over my muscular system, despite my weight of over 14 stone and my 46 vears. Hurrah for Muller and his System! (Signed) BERTHA CAREN, Teacher.