Sex efficiency through exercises : special physical culture for women / by Th. H. van de Velde ; [photos, by E. Steinemann].
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of the pelvic lunge, Exercise 10, Fig. 7). Then stretch the knee slowly and at the same time lift the pelvis and draw it backward, rotating it and alternately flexing and tautly stretching the knees. (16) Horizontal Pelvic Rotation. (a) Minor Pelvic Rotation (Film 9). Take the first position. Raise the arms and fold the hands behind the nape of the neck. Draw the pelvis to the left, then rotate forwards, slightly advancing the knee and thigh. The knee should be slightly flexed, but, as the pelvis continues its circular movement to the right and then backwards, leg and knee are stretched taut. Continue the rotatory movement several times from left to right and right to left. Take care to move the pelvis steadily. Beginners are apt to confine their efforts to the knees alone. (b) Major Pelvic Rotation (Film 10).—Second position, standing, feet slightly apart. Proceed as in 16 (a), but with more pronounced flexion of the knee joints. (Cf. Exercises 5 and 6.) (17) Pelvic Spirals: or Spiral Pelvic Motion, or spiral motion of pelvis (not illustrated). First position. Thrust forward left knee and thigh so far as possible, flexing knee vigorously. The trunk from shoulders to knees is taut. Begin with the minor pelvic rotation (see foregoing Exercise 16 (a)), but spirally upwards till both knees are stretched straight. Then immediately repeat the spiral movement downwards till the first position is resumed. The movement must be continuous and some- what rapid. It demands considerable suppleness, agility and muscular control, and is, therefore, not suitable for beginners. (18) Semi-circular Pelvic Rotation or Pelvic Version while Walking (Film 11 and Fig. 11). First position. Advance the left foot and leg in a straight line. The hands should rest lightly on the breast, finger tips touching, elbows well raised. Draw the muscles of nates and abdomen taut, then thrust the left knee forward to the