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. Source

6 Signs Your Partner Is Manipulating You

1. You find yourself emotionally volatile.

The one thing the manipulator enjoys more than anything is to guilt you. When you're made to feel guilty about something, you often find yourself feeling self-hate. Self-hate leads to emotional volatility. One thing you'll notice is a sense of stability returning to your life.

2. You're finding your relationships with others are getting worse.

Your manipulating partner may have, without you even really realizing it, pulled you away from people you love. Those friends you lost contact with are probably still ready and willing to be around you. Try reconnecting with people.

3. You have a horrible sense of self.

The presence of a manipulating person in your life can be a large one. In the same way the earth casts a shadow on the moon, blacking it out fully during a solar eclipse, the manipulator can cast a shadow over you and your personality. Without them blocking out the sun, you remember who you are and have a better sense of yourself.

4. You forget things you once enjoyed.

The manipulator probably took you away from your favorite hobbies in the same way they took you away from people you love. When you leave them, suddenly you remember how much you enjoy chess and hiking and you fully understand you've left a manipulator.

5. You never feel at peace.

With a manipulator in your life, you never truly feel at peace with yourself and the world you live in. If you escape the manipulator, it may take time to find inner peace, but it'll happen.

6. You feel like you can't trust anyone.

It may take time, but your trust in others will be restored eventually.

His Wife Left Him And Their Son After A Fight. Two Days Later, He Posts This Shocking Letter

No matter how much you love your spouse, arguing with them is pretty much inevitable — especially when you have kids.

When you both work hard to do what’s best for your family, the stress and frustration may become too much to bear.

So when this wife felt unappreciated by her husband, she got tired of fighting with him. She tearfully left him alone with the children without any sign that she’d come back. Just two days later, though, her husband decided to write her a letter about his feelings, and you need to see what it says.

“My darling,

Two nights ago, we had a huge argument. I was exhausted when I got home from work. It was 8:00 p.m and all I wanted to do was to lie down and watch the game.

You weren’t in a good mood, and you were clearly tired after having a long day. You were trying to put the baby to sleep as the other kids were fighting, and all I did was turn the volume up.

“Would it kill you to play a more active role in your children’s upbringing?” you asked, turning the television volume back down. “You can help out more around the house, too.”

“Hey,” I said defensively. “I work hard all day just so you could play in the doll’s house all day.” The argument just kept going like that. I said terrible things to you that I can never take back, and you screamed, saying that you were sick of it all. So you tearfully ran out of the house, leaving me to take care of the children on my own.

I was forced to feed the kids and put them to bed all by myself. When you didn’t come back the next day, I was forced to ask my boss if I could take a day off so I could take care of the children.

I experienced the crying and the tantrums. I experienced having to run around so much all day that I didn’t even have a chance to shower.

I experienced being forced to heat the milk, getting the kids dressed, and cleaning the kitchen all at once. I experienced being cooped up all day without speaking to an adult. I experienced the inability to sit calmly at the table to have a relaxed meal whenever I wanted, because I had to run after the kids.

I experienced feeling so physically and emotionally drained that I just wanted to sleep for 20 hours straight, but had to get up a few hours after falling asleep because the baby was crying. I lived two days and two nights the way that you do, and I think I get it now.

I get your exhaustion. I get that being a mother is all about sacrifice. I get that it is more tiring than being among corporate bigwigs for 10 hours and making economic decisions.

I get how frustrated you must be to have to sacrifice your job and financial freedom so that you can provide for your children. I get how uncertain you are about the fact that your economic security now depends on your partner and not just you. I get how hard it is to not be able to hang out with your friends, exercise, or get a good night’s sleep.

I get how challenging it is, being locked up and being forced to to watch the children while imagining what you must be missing in the outside world. I also get that you become upset when my mother criticizes how you choose to raise our children, because nobody in the world knows what is best for children like their own mother.

I get that being a mother means carrying society’s greatest burdens. Being the person that nobody appreciates, values, or remembers. I write you this letter not just to tell you that you are missed, but additionally because I don’t want to go another day without telling you: “You are strong, doing an excellent job, and I admire you.”

I did not expect that ending. It looks like he learned his lesson the hard way!

Share this touching story with your friends.