13. Same position, rest on elbows and sway shoulders from right to left. 14. Same position, elevate the body slowly, resting only on toes and elbows. 15. Recline on back and make hand thrusts, with or without weights, upward, outward, forward and downward. In all these exercises it is persistent, patient effort that gives decided results. One will not see their effects in one day, nor one week, unless it is in greater freedom of breath. At first soreness may follow the use of muscles unaccustomed to exercise. A wet compress or a warm bath will relieve this. These exercises should always be taken in a loose wrapper and at stated hours. The best time is before the forenoon bath and before retiring at night. The following is a heresy but nevertheless is a truth. A pregnant woman having a comfortable degree of health, _will derive as much benefit by going up and down stairs as by any other exercise_, providing she observe the following conditions: 1. Wear a dress that is loose, light and short. 2. Keep the mouth closed. 3. Fill the lungs with air, hold the breath until the top is reached, and then expel slowly. 4. Maintain the erect position. Notice what has been accomplished. The diaphragm and abdominal muscles have been brought into action by the deep breath, while the muscles of the thigh, pelvis, perineum and groin are all engaged in elevating the body. Each time the thigh is raised, pressure is made upon the abdominal viscera, which, if there is no outside counteracting force, are pushed outward and upward, and with the opposite movement resume their place. The _reason climbing stairs_ may injure women is, that with each upward movement, as the bowels are pushed out, they come in contact with the outside constricting pressure of corset and bands. Where can they go? Not being able to go outward they must go upward, arresting the breath, or downward, pressing the pelvic viscera upon the perineum. Is it not unjust to attribute the mischief to the stairs, when all the time it is the clothing that does the harm? Who would ever think of its hurting a boy to go up stairs, even if he takes three steps at a time, and goes up three flights without catching his breath? Dress a girl as sensibly; neither will it hurt her, for really the little anatomical difference in their organization is in the girl’s favor. Going up stairs is the best way to get desired exercise in a short time. A successful, self educated man of this city said that, when studying, and his brain became weary and stupid, he left his books and ran up and down stairs three or four times, accomplishing more for himself than by half an hour’s walk, or by gymnastics.