Third practice.--On the word "one," close the hands firmly by the sides; "two," raise them up quietly, bending the elbows until the hands are touching the points of the shoulders (Fig. 7); "three," carry the hands, still firmly closed, forwards and upwards, to the full extent of the arms, well above and a little in front of the head (Fig. 8); "four," bring the hands with a quick, sharp motion down to the level of the shoulders, carrying the elbows well to the rear (Fig. 9). The first two motions of this exercise should be performed very slowly, the last very rapidly. It can also be practised with advantage with the dumb-bells, and is then of great service in strengthening and developing the muscles of the chest and arms. [Illustration: Fig. 7.] [Illustration: Fig. 8.] There are a great many other suppling practices, but the above, varied occasionally by the use of the dumb-bells, will be found sufficient for all practical purposes. Coming now to the extension exercises, I select the third as being most effective. 1st motion. Bring the hands together in front of the figure, as in the second suppling practice, the points of the fingers joining, the whole frame erect and well drawn up from the waist. 2. Raise the hands slowly above the head to the full extent of the arms, turn the palms of the hands outwards, and lock the thumbs together, the right thumb within the left (Fig. 10). 3. Keeping the body, head, and neck perfectly erect, place the head between the arms, the thumbs still firmly locked together. 4. _Keeping the knees perfectly straight_, lower the hands, and bend the back gradually and very slowly forward and downwards, until the points of the fingers touch the instep (Fig. 11). 5. Raise the body and head (the latter still between the arms), quietly up in the same slow time, bringing the hands again well above the head (Fig. 12). 6. Lower the hands gradually (turning the palms upwards), first to the level of the shoulders, making a momentary pause there, and then quietly to the sides, carrying the hands in their descent from the shoulder as much as possible to the rear, while the weight of the body is thrown entirely upon the front of the foot. [Illustration: Fig. 9.] [Illustration: Fig. 10.] In this exercise all depends upon keeping the knee joints perfectly straight, and the head, in the bending-down movement, as much as possible between the arms. The object of the practice is to give suppleness to the waist, freedom to the knee joint by well suppling the ligaments at the back of the knee, and at the same time to expand the chest. For these purposes, if carefully and judiciously carried out, it is most effective, calling alternately upon every portion of the frame wherein suppleness is indispensable to easy and graceful riding. [Illustration: Fig. 11.] [Illustration: Fig. 12.]