Sex efficiency through exercises : special physical culture for women / by Th. H. van de Velde ; [photos, by E. Steinemann].
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them as high as possible, let them sink, slowly, avoiding sudden jerks and drops, and regain grasp of the table edges. (b) In the second version of Exercise 19, the legs are flexed at the knees. Thus we have the true double pelvic flexion, which may be assisted and accentuated by grasping the knees with the hands and drawing them towards the body, while the legs remain slightly separated. Remain motionless in this attitude for a few moments. Then raise the legs slowly to their full length, straightening the knees and lowering them, so that the hands are once more free to grasp the table and the original position is resumed. In modification (b), Exercise 19 differs from (a) in the fifth, sixth and seventh phases of Film 12. In phase £ they coincide. This exercise requires muscular control and care in detail. Do not fling or jerk the legs in the downward movement! They must descend as slowly as can be managed. The exercise is difficult and exhausting for beginners. The legs hang loose and relaxed at the end of the exercise, otherwise their muscles are continuously active. Beginners may find it helpful to let the feet rest on a chair or two chairs, at the conclusion of the downward movement, for a few moments before dropping them gently at full length in the genuine attitude of suspension or extension. Either the gymnastic instructress or another adequately strong and handy person should always be present or at call when this exercise is attempted. If necessary, the legs may then be held when they are in a line with the body and gently guided downwards. N.B.—Be very careful to see that the table stands firm and on legs of even length. Otherwise painful and serious accidents may easily occur. In order to gain confidence and avoid slipping down, it is advisable to lie down further on the table, so that the thighs are partly supported, and begin the exercise forthwith. The weight of the legs as they sink slowly downwards automatically pulls the body forwards over the edge of the table. If the exercise is repeated several times, it is necessary to pull oneself backwards and upwards in order not to slip off; this is another reason for recom-