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

II. Mastering the Movement of the Pelvis (1) Leg Rotation in Knee-hand Position (Film i, basic position from Fig. 4). Take the knee-hand position. Stretch the left leg straight from the hip without bending the knee. Move so far as possible sideways and then back, with a circular action, then draw up the knee, returning to the knee-hand position. Repeat, using the right leg. Alternate the legs several times in succession. Be careful to make the sideways movement so far as possible circular. If executed thoroughly, with circular action, this exercise helps to give control of pelvic movement, and to increase its range. (2) Leg Rotation in Knee-hand Position (no illustration). The exercise strengthens the gluteal muscles if care is taken not to raise the hip while rotating the leg, and to avoid stretching the leg upwards and thus slanting the pelvis. The difference between this exercise and leg rotation No. 1 is that, in the first, the foot and toes are lifted some distance from the floor or couch, whereas, in the second leg rotation, the toes touch the floor in the final stage of the circular movement. This exercise should be performed several times alternating the legs and the directions (left to right, and right to left) of the circular movement. (3) Pelvic Rotation in the Knee-hand Position (or on hands and knees) (Film 2, basic position from Fig. 4). (a) Preliminary. Take the knee-hand position. Draw the pelvis backwards from the lumbar region and then execute a circular movement to the left, until the left hip rests on the floor. Then slowly complete the circular movement, until the original position is resumed. Then repeat to the right. Alternate both sides several times in succession. (b) Preliminary. Knee-hand position. Draw the pelvis backwards from the lumbar region, then rotate slowly to the left till the left hip touches the floor as above. Then continue the circular movement backwards till the nates almost touch the heels and (instead of returning to the basic knee-hand position) continue the movement to the