HOW TO GET STRONG
the knees are held pretty straight, will work this muscle so vigorously as to make it sore. But a plain, safe, and simple exercise for it, yet one which, if protracted, will soon swell it into notice, and give it unwonted strength and beauty, is effected by stooping down as low as possible; the feet being but a few inches apart; and the heels never being allowed to rise even a quarter of an inch off the floor. Lift the heels, and this muscle is at once relieved.
Laying any weight on the foot, and lifting it clear from the ground, will also call on this muscle. So will fastening the feet into straps, like those on a boat-stretcher or rowing-weight, and swaying the body of the sitter back and forth; for these muscles have heavy work to do to aid in pulling the body forward; so that the rower may reach his hands out over his toes for a new stroke. Simply standing on one foot, first holding the other clear of the floor, and then drawing it up as near as possible to the front of its own ankle; and then opening it as wide as you can; will be found a safe and reasonably effective way of bringing forward this small but useful muscle; while walking on the heels, with the toes drawn up high, is simpler yet. For those who want to run heavy risks, and are not contented with any exercise which does not threaten their necks; hanging by the toes from a horizontal or trapeze bar will be found to just fill the bill.
WORK FOR THE FRONT OF THE THIGH
The muscles of the front thigh have a most intimate connection with those already mentioned; and, for ordinary purposes, a fair development of them is more necessary than of those below the knee. In common
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