Golf is an excellent game for women. It does not call for any great exertion or physical endurance, yet it exercises all the muscles of the body. It can be played from the age of eight to eighty. Golf courses are now within the reach of every large city, and within reach of one's pocket as well—for public courses abound everywhere. Gymnasium work in the winter months, indoor tennis, rackets, squash, basket-ball, and swimming—most gymnasiums have good tanks—are all to be advocated. There should be no necessity for giving up exercise during the cold weather, when outdoor games are impossible. For growing girls, cricket, hockey, and lacrosse in moderation are excellent forms of active exercise.
And now a few exercises for the development of special muscles. Many women are weak in the abdominal muscles, and this is often productive of much evil. The following exercise will strengthen these muscles in a short time : (1) Lie on the floor, and take a deep breath through the nose and raise the abdomen, holding the breath meantime. Now force the chest up and lower the abdomen, exhaling while the chest is raised. Repeat this several times.
(2) Lie on the floor, take a deep breath, raising the abdomen ; then, keeping the knees stiff, raise limbs high as possible ; let them dovs'n to the floor, increasing the number as the muscles become stronger.
(3) Lie on the floor, take a deep breath, raise abdomen, keep knee stiff and feet on the floor ; then raise body to a sitting posture, lower slowly to the floor. These few exercises are all that are necessary to bring the abdominal muscles into good condition.
To Develop the Torso.—(r) Stand erect, take a deep breath, stretch out arms in front of body at the level of the shoulders, carry arms back as far as possible, bring forward again and repeat, taking deep breaths.
(2) Stand erect, extend hands and arms straight over head, bend the body slowly backward as far as possible, returning to upright position ; now bend forward without losing balance, and return to upright position. Do this exercise ten times.
(3) Stand erect, feet close together ; bend body from hips to the right, and then slowly to the left ; do not move the feet. Repeat ten times.
(4) Stand erect, arms at the sides ; twist body to right, then to left, rotating from waist and keeping feet firmly planted, fifteen times.
(5) Stand erect, take a deep breath, at the same time drawing in the abdomen as much as possible and expanding the chest. Repeat this six or eight times each morning before dressing, and at night after undressing.
It Nvill be found after taking these few simple exercises that a much improved form has been acquired. The contour of hips, stomach, and chest will have become as near perfection as natural physique will allow.
To Improve the Circulation. Hands above head, rise on tiptoes and try to touch the ceiling, stretching the body as much as possible ; as body is lowered to first position, bring hands smartly to the sides, elbows bent. Repeat ten times at first, gradually increasing the number to twenty-live. This is an excellent exercise on rising in the morning.
To Strengthen the Neck.—Stand erect, hands on hips. Bend head forward on chest five times, backward as far as possible five times, to the right live times, to the left five times ; turn quickly to right, and then to left ten times. These exercises will improve the contour of the neck, and will materially help to reduce the double chin.
To Gain Weight.—Food.—First of all, the digestion and assimilation must be perfect, and then flesh will be gained if proper food be taken. The following are the flesh-producing foods : All kinds of soups when grease has been removed, beef, mutton, chicken, turkey, and game ; eggs, boiled and poached or omelet ; potatoes, boiled, baked, or mashed ; sweet potatoes ; asparagus, onions, squash, beans, peas, corn, rice, pumpkin, cauliflower ; salads liberally dressed with oil ; grapes, apples, peaches, prunes, apricots, figs, and dates ; milk puddings of all kinds ; cheese ; entire wheat bread and cereals. The food should be of the best ; and the most important feature is to have it well prepared.
Drink.—It is best to drink little during meals. Use plenty of milk and cream with your tea or coffee. Cocoa is fattening ; also chocolate if not made too rich. Between meals, upon retiring, and at the time of rising. drink water freely. Hot water is best on rising—one glass- occasional glasses between meals, and one or two before retiring. These should be of fresh water, but not iced. Ice-water impedes digestion. A sufficiency of hot water keeps the stomach clean and the kidneys active.