Beginning with “Marking Time!” Now raise
the feet alternately from the ground, a little higher
each time, until the knees come up practically to
a level with the waist. Then perform this same
motion on the toes and shift into a run while still
holding the same position—that is, while
going up and down on the toes. Men who have considerable
weight around the waist-line should place their hands
on the abdomen when performing this exercise.
Body-turning (Ready-Cross! Ready-Turn!)
This movement consists in turning the body at the
hips while keeping the feet and legs in the original
position. It may be done from almost any of the
positions already outlined, and is moderate work for
the muscles of the waist. Do it first with the
arms in “Cross” position, turning to the
right as far as possible; then back to the “Front,”
or original, position; then to the left as far as
possible, and back to the “Front,” or
original, position, taking pains that the turning is
executed above the hips while the legs and feet hold
their original position. A more pronounced method
is given in the “Daily Dozen” in “Wave”
and “Weave.”
Heel-raising (Ready-Rise!)
Standing on both feet at “Attention,”
raise the heels, and hold the position for a moment;
then drop the heels again. Repeat this.
Now, standing in “Stride Position,” go
up onto the toes again. Drop the heels and repeat.
This is an excellent exercise for the muscles of the
calf.
GROUP EXERCISES
No. 1. Attention! (or “Hands!”)
Hips: Same position, but hands on hips, elbows
back.
Neck (or “Head"): Same position, but hands
on back of neck, elbows back.
Cross: Same position, but arms extended full
length out from body, palms down.
Grind: Maintaining the “Cross” position,
turn palms up, and then make ten circles with hands,
the diameter of the circle to be one foot (Fig. 12).
In doing this keep the arms horizontally out from the
body, and on the backward sweep try to make the shoulder-blades
almost meet at the back. (See Fig. 4, Chapter XI.)
Rest ten seconds. Deep breathing with hands on
hips.
