_Second Position._—From the first position carry the arms directly forward, upward, and backward until they reach the position shown in the second pose, with the knees and ankles flexed; bend the trunk as far backward as possible, while the arms are extended over the head. Maintain for a moment, and return to the original position. [Illustration: Fig. 58.—Exercises in lateral trunk flexions: for shoulders, chest, hips, and legs. Second position.] [Illustration: Fig. 59.—Exercises in trunk flexions: for back, abdomen, and legs. First position.] [Illustration: Fig. 60.—Exercises in trunk flexions: for back, abdomen, and legs. Second position.] [Illustration: Fig. 61.—Chest weight exercises for arms and shoulders. First position.] [Illustration: Fig. 62.—Chest weight exercises for arms and shoulders. Second position.] [Illustration: Fig. 63.—Chest weight exercises for shoulders and chest expansion. First position.] [Illustration: Fig. 64.—Chest weight exercises for shoulders and chest expansion. Second position.] [Illustration: Fig. 65.—Chest weight exercises for extending depth of chest. First position.] [Illustration: Fig. 66.—Chest weight exercises for extending depth of chest. Second position.] [Illustration: Fig. 67.—Chest weight exercises for chest expansion. First position.] [Illustration: Fig. 68.—Chest weight exercises for chest expansion. Second position.] [Illustration: Fig. 69.—Figures of the dance. First position of the hands and feet.] These movements must all be taken slowly, and in the beginning do not attempt to go far back of the vertical line. Nearly all the muscles on the front and back of the body are involved in these exercises, but the greatest strain comes on the muscles of the back and abdomen and the muscles on the back of the thighs. The bending and rising bring into powerful action the extensors of the back and neck and the retractors of the shoulders. After this exercise has been mastered, it can be used to still further expand the lungs, by forcible inspiration when the chest is in the most favorable position for expansion; retain the breath while the trunk is flexed, forcing the air into the cells of the lungs under pressure. This last feature of the exercise should _not_ be attempted by any one with weak lungs. =Boxing and Fencing.=—Boxing and fencing are both excellent exercises for the lungs, for both sides of the body, for balance, for rapidity, for endurance, variety, promptitude, and sudden adaptation; for originality, up to a certain point, as well as for self-reliance and fearlessness. They have the advantage of cheapness, and are best practised in the open air. =Exercises with Chest Weights: for Chest Expansion, Shoulders, and Arms.=—These exercises are excellent for developing the muscles of the upper part of the chest, and for rounding out the chest, shoulders, and arms. They are also good flesh-reducing exercises.