Sex efficiency through exercises : special physical culture for women / by Th. H. van de Velde ; [photos, by E. Steinemann].
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i.e., to the left, and let the trunk follow them with a circular movement to the left; then thrust the left hip forward and raise the trunk. Repeat the bending of the trunk and pro- ceed as before with the right knee, thigh and hip to the right. This exercise should be repeated several times, alternating left and right. The arms may either hang loosely or share in the trunk movements, being slowly raised as the trunk resumes the upright attitude. The essential point in this exercise is to feel that the hip is being levered up from the pelvis as the trunk is lifted. This screw-like or leverage move- ment may be mastered with sufficient effort and attention and greatly strengthens the pelvic muscles. Note to Exercises 24 and 25.—Be careful to keep the pelvis at the angle depicted in Figs. 1 and 2. Beginners are apt to protrude the abdomen and hollow the loins. (26) Leg Crossing over Opposite Hip. Lie flat on back. The arms lie stretched out on either side in line with the shoulders, i.e., at right angles to the body ; palms upwards. Then stretch the left leg to its full length and raise it, describing an arc and moving far enough side- ways to be able to grasp the left foot easily with the right hand. The whole left side, especially the hip-joint, is well stretched and suppled. Repeat alternately right and left. (27) Moving Forward on the Nates. Sit down on the floor with legs stretched horizontally. Then propel the body forwards in the seated position by means of alternate slight contractions and levering move- ments of the right and left gluteal muscles. Of course, the rate of progress is very slow ! Skilled gymnasts are able to move backwards in the same manner, but the exercise should be stopped as soon as exhaustion and backache supervene. Note.—It is best carried out on a parquet floor or on oilcloth. Be careful to protect the genital organs from the possible invasion of dust, dirt or splinters by means of knickers, and preferably a diaper as well. The exercise marked (29) in the second main section of this book (Fig. 41) may also be studied with advantage.