For the first movement grasp the bar firmly with both hands and swing the body forward and backward, standing first on the toes, then on the heels; next, still grasping the bar, raise up on your toes, then back again. Change the movements in as many ways as you like, but do not try anything that may strain or hurt you. Now screw in two more hooks, on either side of the woodwork, below the first ones, placing them about two feet and eight inches from the floor; take the stick from its elevated position and slide it across the doorway so it will rest securely on the two lower hooks. Standing in front of it, grasp the bar firmly with both hands and try to raise yourself up, feet and all, from the floor by bearing your weight down on the bar; then let yourself gently back again. When you have finished exercising, remove the stick and put it away.
Fig. 255.—The Swing.
Exercise Ninth.
In the top part of the framework of the doorway fasten a very strong hook by screwing it into the wood; then take a broomstick and, after shortening it so that when held in a horizontal position it will readily pass through the doorway, cut notches in each end and securely tie the two ends of a rope across the notches; suspend this swing by slipping the centre of the rope over the hook in the doorway (Fig. 255); have the apparatus strong and firm, capable of any amount of wear and tear. Stand facing the stick, which should be at the height of the chest, and take hold of it with both hands; now bend the knees until they are within a short distance of the floor, then rise and repeat the exercise. Next, with both hands on the stick, take a long step forward with the right foot, throwing the weight on that foot; return to your position and go through the same exercise with your left foot. Try different movements which suggest themselves, and select those you like best. When not in use the swing can be slipped off the hook and put out of the way.
Exercise Tenth.
To develop a weak voice and make it clear and sweet, and to strengthen the lungs, reading aloud is an excellent exercise; as it requires both mental and muscular exertion and performs a double duty, it should receive a full share of time and attention. Begin with something you are interested in, then you will find it much easier to read aloud than if you undertook a book or an article which might be full of merit, but lack interest for you. When commencing this exercise read only ten minutes or less at a sitting, increasing the time as you practise and the reading grows less difficult. Do not be discouraged if your voice sounds a little husky while reading; stop a moment, and then go on again. After a few trials you will have no more trouble in that way, for your voice will grow clear and distinct, and the exercise will become a great pleasure as well as an attractive, useful accomplishment.
Let your reading matter be very choice and of the best; do not condescend to waste your time on other writings.
From the ten different exercises given, select those best adapted to your size, age, and liking, and practise them for a short time daily; you can hardly realize the great advantage they will prove to be. In this way all parts of the system may be strengthened and harmoniously developed. But the constitution cannot be hurried: all must be accomplished little by little. Allow yourselves to be happy and merry; be ready to enjoy the little pleasures of life, and this, with kind and generous feelings for others, will do a great deal toward keeping you well and strong.
Out-of-door exercise is always to be preferred to in-door when one has a choice. Walking, tennis, archery, horseback, and swimming are some of the athletic sports for girls, and they all have their attractions. But there are times when we are denied the pleasure of these pastimes, and then we are glad of a little exercise in-doors, which also affords enjoyment and recreation.