The 28-Day Planking Challenge You Must Try! It only Takes 4 mins a Day To Change Your Body.

Plank is a simple but effective total-body exercise. This simple exercise tones and strengthens your core muscles along with those in your arms, thighs and calves. It’s a great full-body workout that you can do in under a minute to improve your health and fitness.

THE PLANKING CHALLENGE

You need to do the plank challenge for 4 weeks. At first, you simply start out in the plank position for 20 seconds. Easy, right? Slowly, you build up your stamina until you are planking for four minutes during the final days.

Follow this plan:
Day 1 – 20 seconds
Day 2 – 20 seconds
Day 3 – 30 seconds
Day 4 – 30 seconds
Day 5 – 40 seconds
Day 6 – Rest
Day 7 – 45 seconds
Day 8 – 45 seconds
Day 9 – 60 seconds
Day 10 – 60 seconds
Day 11 – 60 seconds
Day 12 – 90 seconds
Day 13 – Rest
Day 14 – 90 seconds
Day 15 – 90 seconds
Day 16 – 120 seconds
Day 17 – 120 seconds
Day 18 – 150 seconds
Day 19 – Rest
Day 20 – 150 seconds
Day 21 – 150 seconds
Day 22 – 180 seconds
Day 23 – 180 seconds
Day 24 – 210 seconds
Day 25 – Rest
Day 26 – 210 seconds
Day 27 – 240 seconds
Day 28 – Until failure

Although the plank Challenge must be completed in 4 weeks, continuing to do it and adding it to your workout is the best way to continue to build your strength and endurance, and to watch your body transform. It is a slow progression toward amazing results, and it’s not exactly a quick fix.

WHY PLANKING?

You may be wondering why the Planking Challenge makes for such a good workout plan. Here’s what planking does to your body:

• Tones your stomach
• Planks burn more calories than other traditional abdominal exercises, such as crunches or sit-ups.
• It also works on your metabolism and daily practice makes sure metabolism remains high all day.
• Improve your posture
• While building strength, planks also increase flexibility.

HOW TO PROPERLY PLANK

The key to getting great results comes down to perfecting the proper planking position. This is how to do plank Properly :

Step 1: Lie on your stomach on the floor and hold your elbows directly under your shoulders and place your wrists in line with your elbows.

Step 2: Push your body up balancing on the elbows (arms) and toes while contracting your stomach, tailbone and thigh muscles. Avoid pushing your hips up too high or letting them sag to the floor. Your body should form a straight line from your head to your feet.

Step 3: The breathing is very important and it should be slow and deliberate so that your core is fully engaged and your body is relaxed.

11 Signs There’s A Toxic Person In Your Life

WHAT ARE THE SIGNS OF A TOXIC PERSON? WE’VE COME UP WITH 11…

SIGN 1: THEY’RE BAD LISTENERS

Something to address, quickly: it’s normal to want to think of something to say while someone else is talking. After all, nobody likes sounding “unsure” or “dumb”.

Two things: (1) trying to think of something to say when another person is speaking is not effective (2) this is not what makes somebody a bad listener.

A lack of acknowledgement, lack of response and just plain disinterest is what makes someone a bad listener. Many times, they’ll just continue talking about themselves anyways.

SIGN 2: THEY’RE ALWAYS THE VICTIM

To them, any adverse situation is the result of someone else’s actions. Have a break up? It’s always their evil partner. Came in late to work? Well, it’s the traffic (always (despite nobody else seeing it). Flop on the exam? Well, the questions didn’t match the study guide!

It doesn’t matter if they are at fault – they’ll never admit it. These people have usually gotten so good at making up excuses that they’re uttered semiconsciously.

SIGN 3: THEY’RE ALWAYS JUDGING PEOPLE

Ever been somewhere and heard a toxic person make a rude comment about someone in the room that they’ve never even met? It’s weird and shocking at the same time – weird because it’s so out of nowhere and shocking because 99% of people don’t do that.

But some toxic people will say they have the magical ability to innately “feel” when something is wrong with someone else. Worse yet is when they make a crack on someone else’s physical appearance.

SIGN 4: THEY’RE ATTENTION SEEKERS

Then we have this group – the ones always needing attention. The easiest way to detect this is in a conversation: they’re always interrupting, dominating, and controlling.

They only time they’re happy in a conversation is when they are turning it back onto themselves. They’re also the ones who always seem to always find themselves in the middle the group picture while simultaneously being the loudest one anywhere.

SIGN 5: THEY’RE DISRESPECTFUL OF EVERYONE

It’s still shocking to people watch and witness how some folks act. People still litter, graffiti property, cut people off in traffic, don’t say “thank you” (always, always been a major pet peeve of this writer), etc. These misguided, socially wretched behaviors are very disturbing.

(Anybody else ever wonder who raised these people?)

SIGN 6: THEY’RE CONSTANTLY INTERRUPTING

Interrupting conversations, interrupting traffic, interrupting with their phone; these folks are constantly in “me mode” and to heck with anyone else that tries to get in their way. They’ve got better things to do than display some empathy or patience.

In seriousness, this is really annoying. It’s human nature to interject someone and apologize. It’s downright rude to be so self-centered and clueless.

SIGN 7: THEY INFLATE THEIR OWN EGO

Quick question: how do most people come to the conclusion that someone is exceptional (as a person or at something)? Well, we simply observe and come to the conclusion.

Michael Jordan never had to tell us he was a great basketball player. Mother Theresa never had to tell us she was a loving, kind person.

So, when we hear someone talk about how they’re great without being asked and without merit, it’s (again) weird and shocking. Most people are modest about their qualities, but toxic people are not “most people.”

SIGN 8: THEY’RE PHYSICALLY OR EMOTIONALLY ABUSIVE

This goes without saying, but physically and/or emotionally abusing another person or animal is an unconscionable and toxic act. Nothing else really needs to be said on the subject, except that if we’re being abused or know of another person or animal being abused that it should be reported to authorities immediately.

SIGN 9: THEY CAN’T ADMIT THAT THEY’RE WRONG

In other words, they always have to be right. No amount of evidence to the contrary can sway a toxic person’s illogical conclusion that they are right.

Some people will go to the extreme of a loud, vocal argument to “prove” they’re right. Mind you, there is nothing of substance that is being said – they’re trying to “win” the debate on noise level alone.

Bottom line: not being able to admit that they’re wrong and not being able to admit when someone is right are undesirable characteristics in a person.

SIGN 10: THEY DON’T TAKE ANY RESPONSIBILITY

A close cousin of #2 and #10, some people don’t take responsibility for anything. Unfortunately, these people can’t see that their own actions yielded an undesirable result.

As for examples, we see this when someone is arguing with an authority figure – a cop, teacher, judge, etc. – and illogically pleading a case without actually having a case. For rational folks, we simply see this as a childish attempt to deflect responsibility from where it belongs.

SIGN 11: THEY’RE STILL “CLIQUISH”

Ever seen the movie Clueless with Alicia Silverstone? If so, it’s quickly apparent that Cher (Silverstone’s character) and their group look down on pretty much everyone. Everyone else is dirty, badly dressed or otherwise unworthy of their recognition.

There are still people who act “as if” (get it?) it’s still high school. If someone else isn’t driving the newest car, flashing the latest threads or populating the same neighborhood, they’re simply not worth the time. Toxic people consider themselves in another class that only a few, if anyone at all, deserve admittance