For limber shoulders: 1) Stand in the middle of doorway. Raise the right hand overhead, resting hand against top of door frame. (If doorway is too high, place hand against side of door jamb.) 2) Lean as far forward as possible, keeping the shoulders even and the knees locked, until tension is felt in the shoulder joint. 3) Hold six seconds. Relax one second. Do three times. 4) Place the left hand on top of frame and repeat exercise.
For a trim waistline: 1) Lie on a hard or a semihard surface (a hard mattress will do) with the muscles of the abdomen completely relaxed (left). 2) Breathe in deeply, pushing the abdomen out as far as possible (center). Hold one second. 3) Exhale fully, pulling the abdomen in as tightly as possible (right). Hold six seconds. Do six times. Done consistently, this exercise can take from one to three inches off the abdomen in a month's time. The contractions can also be done in a sitting position (e.g., while working at a desk or while driving a car). They can even be done in a standing position. Ideally, this isometric exercise gets the individual into the habit—no matter how sedentary his occupation may be—of keeping his abdominal muscles tight at all times.
While both sexes may profit from them, the three exercises on this page are of greater value to women. One of them, stretching the heel cord, offsets the foreshortening of the calf muscle induced by wearing high heels—and the discomfort that results when a girl wears flats. The other two exercises firm up the muscles in the back of the arm and in the thighs and are, naturally, of special worth to those women who want to improve their looks in bare-armed evening dress and in bathing suits.
For pliant calves (right): 1) Step forward with right foot. 2) Bend right knee as far forward as possible, keeping left heel flat on floor until tension is felt first in calf muscles, then in heel cord. 3) Hold six seconds, relax one second. Do three times. 4) Step forward with left foot and repeat the exercise, keeping the right heel flat on floor.
For firm thighs (above): 1) Stand with feet comfortably apart. 2) Pull in the abdomen and tighten buttocks. 3) Keeping the knees locked, try to pull thighs toward each other. Continue pulling the thigh muscles in this manner until tension is felt. 4) Hold six seconds. 5) Relax the thighs, the buttocks and the abdomen. Do three times.
For lithe arms (left): 1) Sit on stool or chair, keeping the spine straight, abdomen in, feet flat on floor. Place fists, palms facing, on table. 2) Keep forearms as parallel as possible to floor, elbows close to sides. 3) Press down with fists on table until tension is felt in back of upper arms (the triceps muscles). 4) Hold six seconds, relax one second. Do three times.