Begin by rising slowly on the toes and sinking back to the heels ten times. Then increase the speed, rising and falling quite rapidly twenty times, or more, if not fatigued. Then give the arm and shoulder-joint a chance. Swing the right arm out from the shoulder in a circle, and repeat this ten times. Then the left arm. After a week's practice use both arms fifteen times. Next use the trunk a little. Bend the body forward at the waist slowly as far as possible without bending the knees, and repeat this ten times. Next bend slowly to the right side without raising the left foot, and then to the left, each ten times. Repeat the foot-raising rapidly five times, the arm-swinging and the body-bending five times each, and you will feel fresher already. Now let us take a shoulder exercise. Take a one-pound dumbbell in each hand; face the mirror, standing firmly on both feet, with head erect and knees firm. Count one, strike the bells lightly against the thighs, with the palms turned in; on two, raise the arms to the sides, horizontally, shoulder high; and on three, stretch them backward as far as possible without lowering them, while the palms are turned forward. Hold them in this position a moment, then drop to the sides. Repeat this until slight fatigue is felt. Exercise No, 2. Also for shoulders and back. Place both hands behind the neck, throwing the head and elbows back. Now bend stiffly forward from the waist, holding the body in that position for a moment. Rest a moment, and repeat this for a few times. If this is done properly it will be felt in the shoulder-blade region. If fatigue is felt now, rest the upper muscles by skipping about the room. Use as many fancy steps as you can invent, or such as you may have learned in dancing-school or at the gymnasium. Now take two or three movements for the chest. Take dumbbells, holding them down at the sides. On one, carry them forward in front, horizontally; on two, swing them back to shoulders with some force; on three, carry them straight up above the head, then back to the shoulders, horizontally; and on four, down again to the sides. These movements can be done without dumbbells, but give a little more vigorous exercise with them. Next take a breathing exercise. Hold arms at sides, palms forward. Inhale deeply and slowly with closed mouth, at the same time raising the arms slowly above the head, with the palms facing forward. Hold the breath with arms in this position for a moment, then slowly exhale it, lowering the arms slowly, as the breath goes out, until they reach the original positions at the sides. The elbows should be kept stiff all this time, and the palms facing forward. Repeat this slowly five times.