8/12/2019 10 Exercises of Charles Atlas for Fitness

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EXERCISES FOR PERPETUAL DAILY PRACTICEDear Friend:

To get the maximum benefits and most satisfactory results from my Course some of the

exercises should be carried out faithfully all through life. You have developed the

habit

of exercising regularly and have noticed its splendid value. But now for ife!ong

"ealth

and #trength do the following exercises daily. They are what $ believe you need most

to %eepyou fit for $F&.

&'&(C$#& )*.+.

For Chest, #houlders and Bac%. &xcellent for preventing ung and Chest troubles. Do

the -dipping exercise as described in the first

esson at least +// times every day. 0im to do it

1// times daily if you are %een on getting a very big

and powerful chest development. Do this by dipping

12 or more times, rest and relax a few moments and do

them again. (est and do them again. $f you prefer,

do 2/ to 32 at night. $ do 1// or more -dips daily.

&'&(C$#& )*. 1.

For the 0bdomen. $deal for preventing or re!

ducing a large stomach, perfecting the digestive

system, relieving constipation, preventing rupture

and for the general toning up of the body. 4hile

lying on the bed clasp the hands bac% of the head and

raise the upper body so that your chin touches your

%nees, %eeping your feet flat on the bed. This is to

be done 1/ times. (est awhile and repeat. (est and

relax and do them as many times as you possibly can.

&'&(C$#& )*. 5.

0 similar exercise except that you should bend

your %nees to touch the upper chest area. This

should be done until you are thoroughly tired, then

rest, and repeat several times. 4hile doing this

exercise open and cross the legs for variation.

&'&(C$#& )*. 6.

For Thighs, Bow egs, 7noc% 7nees. Do the s8uat!

ting exercise spreading apart the %nees. (epeat at

least 52 times or until tired. (est awhile and go at

them again. Do this exercise energetically. (estand repeat as before, but this time %eep the an%les

close together. This will develop the muscles of the

bac% of the thighs. (est one of you hands on some!

thing for support if you find it difficult to bal!