EXERCISE FOR ANY GIVEN MUSCLES
slightly back, soon tires and aches at the operation, which, to one in the habit of walking erect, long ago became natural.
The exercise already recommended, of pressing the sole of the foot hard on the ground just as it leaves it, is scarcely more beneficial to the muscles of the calf than to these; likewise walking uphill, that telling finely on them. Standing, as does the West-Pointer in his "setting-up drill," and, with knees unbent, trying to touch the floor with the hands, tells in this region. Fastening a weight of any sort, a dumb-bell or flat-iron, to the ankle, say with strap or towel; and raising the foot as high up backward and outward as possible; and repeating till tired; putting the foot in the handle of the pulling-weight, and frequently drawing it far down; or, standing with back to the wall, and placing the heel against the base-board of the room, or any solid vertical surface; and pressing hard backwards many times—these all tell on these hidden biceps muscles of the legs; which, small as they are, are essential ones; and especially in looks; while running with the foot thrown high behind, excels them all.
TO STRENGTHEN THE SIDES OF THE WAIST
But while the legs have been so actively engaged, there are other parts which have not been idle, so that the same work brings other strength as well. In every step taken, and especially every vigorous one, as in fast walking or in running, the muscles at the sides of the waist have been all the time at work; a prominent duty of theirs being to aid in holding the body erect.
Notice a man weak just here, and see his body sway a little from side to side as he walks; seeming to give
