Sex efficiency through exercises : special physical culture for women / by Th. H. van de Velde ; [photos, by E. Steinemann].

relaxation in the pelvic floor. It is, therefore, both abdominal and perineal; for only through such muscular collaboration is it possible to execute balanced and rapid movements. (9A) Raising the Trunk Upright, from the Squatting Posture (Figs. A and B). Take the squatting or crouching attitude ; support the hands on the floor (Fig. A). Then slowly raise the trunk till it is vertical, i.e., at right angles to the floor (avoid hollowing the loins). Keep the knees closed throughout this exercise. As the trunk is raised, the arms are lifted as well, till they are level with the shoulders (Fig. B) and stretched forward. Keep the trunk and arms in this position for a few minutes, then relax and return to the squatting position (Fig. A). Repeat in this manner three or four times in succes- sion. This exercise involves constant alternate tension and relaxation of the pelvic floor. (10) Pelvic Lunges (Figs. 6 and 7). (a) Take the first position, erect, with feet together. Then lunge forward from the knees to the waist and fall back rapidly to the first position. Fig. 7 shows the final position. (b) Second Position with Feet apart. Then proceed exactly as in 10 (a). (n) Forward Pelvic Motion while Walking (Film 7 and Figs. 8 and 9). Take the first (standing) position, then slide the right foot forward in a straight line and not too far ahead. Keep both arms slightly bent and behind the back. Arch the lumbar muscles and draw in the abdomen, bending the trunk slightly forwards. The upper bony rim of the pelvis is thus inclined sharply forwards. When this exercise begins, the weight of the body is balanced equally on both feet; as the pelvis is drawn forward, the body weight is gradually shifted completely from right leg to left, and the pelvis drawn forward and upward to its fullest extent. Then draw forward the right leg and foot while dipping the pelvis forward and downward with a circular movement and keeping the abdo- minal muscles tense. The weight is equally balanced for a