Then take the same exercises, reversing the positions of the right and left legs. In taking these exercises the arms, body, and legs must work simultaneously. Special stress must be placed on the alternate flexion and extension of the front and rear leg and the inclination of the body forward with each stroke. While these exercises strengthen the muscles of the arms, shoulders, and chest, they are especially intended for the extensor muscles of the back and thighs and muscles of the abdomen. =Rope-pulling Exercises: for Back, Chest, Waist, Legs, and Arms= (Figs. 55, 56).—_First Position._—Stand with the feet about eighteen inches apart, the arms extended out in front of the body and well out from the sides; the right foot is advanced, and the weight rests mainly on the right leg. _Second Position._—Clinch the hands tightly, as though grasping a rope, and sway to the left side, at the same time straightening the right leg; bend the left knee, and pull the hands toward the waist, as though pulling the rope in; then extend the arms and return to the first position. Repeat the exercise with the position of the legs reversed. The arms must be extended well out from the sides, bending at the waist-line, so as to increase the reach, and the swaying back and forth must be done with perfect regularity. This is a good all-around exercise, as it brings into play and strengthens the adductors of the thighs, calves, and extensors of the legs, the broad muscles of the back, the muscles of the chest, waist, and the flexors and extensors of the arms. =Exercises in Lateral Trunk Flexions: for Shoulders, Chest, Hips, and Legs= (Figs. 57, 58).—_First Position._—Stand with the feet eighteen inches apart, with the right arm extended upward and the left downward, and the weight of the body thrown on the right leg, while the left leg is extended directly to the side. _Second Position._—Change the weight to the left leg, and bend the left knee while the right leg is extended. At the same time bring the right arm down and carry the left up and sway the body at the hips to the right side. The feet are kept flat on the floor during the entire exercise, and it will be noticed that the arm, which is extended downward, is on the same side as the extended leg. These exercises increase the flexibility of the chest, strengthen the muscles at the sides of the waist, and cause some massage of the liver. =Exercises in Trunk Flexions: for Muscles of the Back, Abdomen, and Leg= (Figs. 59, 60).—_First Position._—Stand with the feet about six inches apart, the body bent well forward at the waist-line, while the legs are rigidly extended at the knees. Increase the bend gradually at the waist until the tips of the fingers touch the floor between the feet, as shown in the pose.