14. The principal thing to be observed is to keep the body rigid and use the muscles of the neck only. It is a most valuable exercise and should be carefully and faithfully practiced. 15. Now, without bending the knees, bend the body forward as far as you can several times, then backward several times, then to each side successively. Make bending movements several times in each direction, and be careful not to relax the muscles other than those of the hips; and to conclude the exercise rotate the hips round and round. 16. Relax the muscles of the right leg, keeping all the other muscles firmly tensed. Then swing the leg from the hip joint, like a pendulum, backward and forward. Try to do this without support, balanced on the one leg, as it materially assists in developing the muscles. Then repeat with the left leg. Next, relax the muscles of the leg from the knee downward, keeping the muscles of the thigh rigid, and swing the leg backward and forward from the knee only, and increase the number of movements each day, as the muscles gain strength and you gain experience. ANKLE AND FOOT EXERCISE. 17. Stand upright, holding yourself firmly and stiffly, then raise yourself up and down on your toes. WHOLE BODY EXERCISE. 1. Raise the arms above the head, alongside the ears, then bring them down with a steady sweep, without bending the knees, until the fingers touch the floor. Be sure to relax the muscles of the neck and allow the head to hang. 2. Place the hands upon the breast and drop the head backward, a little to one side, then bend the body backward as far as possible. 3. Curve the right arm above the head, toward the left shoulder, and allow the weight of the body to rest on the left leg, the right foot being carried slightly outward. Allow the body to bang down as far as possible on the left side, without straining too much. Then verse the movement. STRETCHING. Is quite a luxury, but few people know how to do it. Stand upright in position, then raise raise yourself on the tips of your toes and try your best to touch the ceiling. You will appreciate this exercise as a relaxation. THE ART OF STANDING PROPERLY. Is only imperfectly understood by the majority of people, and yet it is the key to a graceful carriage, an accomplishment that most people desire to possess, especially ladies. Observe the difference between the correct and the incorrect methods. THE ART OF GRACEFUL WALKING.