One Exercise, Four Minutes, 28 Days, New Body

Get your body in perfect shape in the same way as thousands of people do around the world. The perfect body shape can be achieved by one effective exercise- plank.

It is one of the most effective exercises to strengthen the central part (core) of the body. It may seem easy so beginners often skip it. However, it is the most powerful workout that will strengthen the muscles of the buttocks, arms and legs, it will melt more fat deposits than sit-ups and it will strengthen internal and external muscles of the back and the core.

One Exercise, Four Minutes, 28 Days, New Body


Plank is actually remaining in the push-up position, so the muscles work in a similar way as with push-ups – not lengthened or shortened, but also deeply becoming stronger and more durable.

The Plank Challenge is designed to be completed in four weeks, gradually increased while time passes by. The first step of the challenge is holding the plank position 20 seconds, and the final goal is to achieve four minutes non-paused plank. Eventually, your muscle mass will be emphasized and your body will be ready for bigger challenges.


Correct plank position

The results of the challenge depend on the way you do this exercise. When you lift yourself on elbows and lean on your toes, it is essential for the upper body to be in a straight line.

Control your body to remain in the correct position, and the neck and head to be in the extension of the back with taking a deep breath and with the help of abdominal muscles. Distribute the weight on your elbows and your feet so that you can strain the glutes in addition to enhance the balance.


28-days Plank Challenge

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:  longest you can

This exercise is really demanding, which can be felt within the first twenty seconds. If you desire to work only on specific parts of the body, you should do different kinds of challenges, on the similar principle, but practicing other exercises.

How to Make Your Butt Rounder And Hips Wider

Remember that you are what you eat, and if you want to get your buttocks in shape, eating the right food is just as important as exercising.

Basic tips

Making your buttocks bigger without exercise is not possible. In order to achieve your goal you have to follow these 2 phases:

How to Make Your Butt Rounder And Hips Wider

Glute-strengthening workout.

Your nutrition after a workout, during the recovery period.

After exercise, your buttocks are in the repair cycle, and it’s essential to choose the right type and amount of foods to ensure that your butt will grow bigger.

Keep in mind this simple rule: If you want to increase your weight you should eat more. If you just want to increase your butt, you have to eat in regular amounts.

Excess of everything is bad, so do not overconsume protein or carbohydrates as it can lead to health problems.

You should eat at least one piece of fruit per day, although the daily recommendation is between 3 and 5 per day.

Here are the foods that help you increase your butt and some effective bum-friendly exercises.


If you already have a well-established exercise routine, we recommend that you drink a protein shake after a workout.

Some natural sources of good proteins are tuna, eggs, turkey, chicken, tilapia, legumes, cottage cheese, lean red meat, legumes, and any fish (not fried).

  • Fat
  • Vegetables
  • Exercises

Breast Pain: 10 Reasons Your Breasts May Hurt

Most women experience some form of breast pain at one time or another. Breast pain is typically easy to treat, but on rarer occasions it can be a sign of something more serious.
Breast Pain: 10 Reasons Your Breasts May Hurt

Medical director of the Suburban Hospital Breast Center Pamela Wright, M.D., discusses the most common causes of breast pain (mastalgia), their treatments and when to see a doctor:

  1. Hormones are making your breasts sore.

    Hormonal fluctuations are the number one reason women have breast pain. Breasts become sore three to five days prior to the beginning of a menstrual period and stop hurting after it starts. This is due to a rise in estrogen and progesterone right before your period. These hormones cause your breasts to swell and can lead to tenderness.

    “It’s normal to have breast tenderness that comes and goes around the time of your period,” says Wright. “It’s nothing to worry about.”

    If you become pregnant, your breasts may remain sore during the first trimester as hormone production ramps up. Breast tenderness is one of the earliest signs of pregnancy for many women.

    Steps you can take to minimize sore breasts include:

    • Eliminate caffeine
    • Eat a low-fat diet
    • Reduce salt intake
    • Avoid smoking
    • Take an over-the-counter pain reliever
    • Ask your doctor if switching birth control pills or hormone replacement therapy medications may help
  2. You have a breast injury.

    Like any part of your body, breasts can be injured. This can happen because of an accident, while playing sports or from breast surgery. You may feel a sharp, shooting pain at the time of injury. Tenderness can linger for a few days up to several weeks after trauma to the breast. See your doctor if the pain doesn’t improve or you notice any of these signs:

    • Severe swelling
    • A lump in the breast
    • Redness and warmth, which could indicate an infection
    • A bruise on your breast that doesn’t go away
  3. Your breasts hurt due to an unsupportive bra.

    Without proper support, the ligaments that connect breasts to the chest wall can become overstretched and painful by the end of the day. The result is achy, sore breasts. This may be especially noticeable during exercise. Make sure your bra is the correct size and provides good support.

  4. Breast pain is really coming from your chest wall.

    What feels like breast pain may actually be coming from your chest wall. This is the area of muscle, tissue and bone that surrounds and protects your heart and lungs. Common causes of chest wall pain include:

    • A pulled muscle
    • Inflammation around the ribs
    • Trauma to the chest wall (getting hit in the chest)
    • Bone fracture
  5. Breastfeeding is causing breast tenderness.

    Breastfeeding can sometimes be the source of breast pain. Some of the things you can experience while nursing include:

    • Painful nipples from an improper latch (the way a baby latches on to suck)
    • Tingling sensation during letdown (when the milk starts to flow to the baby)
    • Nipple soreness due to being bitten or having dry, cracked skin or an infection
    If you have pain while breastfeeding, it’s best to talk to your doctor or a lactation consultant. They can help you troubleshoot the problem while maintaining your milk supply. 
  6. You have a breast infection.

    Breastfeeding women are most likely to get breast infections (mastitis), but they occasionally occur in other women, too. If you have a breast infection, you may have a fever and symptoms in one breast, including:

    • Pain
    • Redness
    • Swelling

    If you think you may have a breast infection, it’s important to see a doctor. Treatment typically includes antibiotics and pain relievers.

  7. Breast pain could be a medication side effect.

    Some medications may cause breast pain as a side effect. Talk to your doctor about the medications you’re on and if this could be the case for you. Some drugs with this known side effect include:

    • Oxymethone, used to treat some forms of anemia
    • Chlorpromazine, used to treat various mental health conditions
    • Water pills (diuretics), drugs that increase urination and are used to treat kidney and heart disease and high blood pressure
    • Hormone therapies (birth control pills, hormone replacement or infertility treatments)
    • Digitalis, prescribed for heart failure
    • Methyldopa, used to treat high blood pressure
  8. You have a painful breast cyst.

    If a tender lump suddenly appears in your breast, you may have a cyst, says Wright. “These fluid-filled lumps aren’t dangerous and often don’t need to be treated as they may resolve on their own. But it’s important to get any lump in your breast evaluated by a doctor.”

    To diagnose a cyst, your doctor may recommend a mammogram, ultrasound or aspiration (drawing fluid from the lump). Draining fluid from the cyst is also a form of treatment. If the cyst isn’t bothersome, you may not need any treatment at all.

  9. You’re experiencing painful complications from breast implants. 

    Some women have complications with breast implants, whether made of silicone or saline. One of the most common causes of pain after breast augmentation surgery is capsular contracture, when scar tissue forms too tightly around implants. Breast pain can also be an indication that one of your implants has ruptured. Talk to your doctor about any pain you’re having to determine if it could be related to the breast implants.
  10. Breast pain can sometimes be a sign of breast cancer.

    It’s unusual for breast cancer to cause pain, says Wright, but not impossible. Inflammatory breast cancer often causes pain but it’s rare, accounting for 1% to 5% of breast cancer cases in the United States. Symptoms of this aggressive disease often come on suddenly and progress rapidly. Inflammatory breast cancer may cause the breast to become:

    • Red or discolored
    • Swollen or heavy
    • Painful
    Skin on the breast may also thicken or dimple. If you’re concerned about inflammatory breast cancer, see your doctor immediately. 

When to See a Doctor for Breast Pain

Although most cases of breast pain are minor problems, it’s important to talk to your doctor about your concerns. “If you have persistent breast pain, you should be evaluated,” says Wright. “And anyone who has a lump — painful or not — should see their doctor for an exam to make sure there isn’t a problem.”


9 Home Puffy Eye Remedies

Looking yourself at the mirror and seeing those bulging or sagging eye bags can be really frustrating. Puffy eyes or what we common call as eye bags can be normal to some individuals. This is characterized by swelling of the orbits (tissues around the eyes). Thus, in medical terms, it is called as periorbital puffiness. 

9 Home Puffy Eye Remedies

Several factors are known to cause puffiness of the eyes. Among these are fatigue, lack of sleep or the opposite of it which is of course oversleeping, allergies, diet, and even as a result of crying. While some causes can only result to temporary puffiness, others which include skin disorders, improper functioning tear glands, and some diseases can pose and alarm on you. And in extreme cases, surgery may be necessary.


  1. Cucumber Eye Mask

You surely are familiar with cucumber eye masks. Cucumbers contain enzymes and powerful astringent properties that effectively relieve stressed skin, tighten it and is a good anti-inflammatory. Thus, it can be a great treatment for eye bags including wrinkles and dark circles. To prepare, chill a piece of cucumber on your refrigerator. After 10 minutes or so, take it out and cut into thick slices. Take two and cover your eyes for about 15 minutes or until the coldness is gone. This will give you much time to relax too as you close your peppers for a little while. Do this daily.

  1. Egg Whites plus Witch Hazel

As mentioned, egg whites can tighten your skin and eliminate wrinkles. Witch hazel is likewise effective in skin tightening. This skin tightening properties are essential for eliminating puffiness too. To prepare, beat egg whites and a few drops of witch hazel until stiff. Apply it directly under your eyes. Leave it to dry for 15 minutes before running cold water. Repeat this procedure until puffiness disappears.

  1. Hydrate with Nothing Else but Water

This is perhaps the easiest and the most cost-free remedy. To iterate, drinking at least 8 glasses of water daily not only gives your cells a boost but adds glow to your skin. Toxins are flushed out of the body and puffiness is eliminated as there is rare chances of water retention which can led to swelling of body parts including the under-eye area. Not only that, as you hydrate, be sure to reduce your salt intake too as it can cause the body to retain much water. Shun from soda and other carbonated drinks including caffeine. Much more, alcohol. They give you the opposite instead – dehydration.

  1. Potato Starch Patch

Potatoes are also a great way to get rid of your eye bags. Potatoes contain starch which has anti-inflammatory properties that effectively relieves swelling in the under eye are. Preparation is so easy. Simply peel the skin of a medium-sized potato. Make sure to wash and dry it properly. Shave the potato and wrap it in a clean cotton cloth. Place it on your eyes as you would an eye mask. Leave it for 20 minutes. Repeat this daily until the puffiness is gone. This is effective in treating dark circles too.

  1. Tea Bag Masks

You know the benefits green tea does to your health. While consuming this healthy drink, make use of its bags too. Refrigerate 2 teabags (used or probably soaked in hot water then removed to cool down) and place them on your eyelids for 15 minutes. This will not only relieve your eyes from puffiness and redness but also give your skin the glow it needs.

  1. Cold Metal Spoons

Another inexpensive eye bag remedy is the use of cold spoons. Yes, you read it right. While you may doubt its effectiveness, this has been backed by many who have tried this remedy though; myself included. Take out 6 metal spoons and refrigerate it for 15 minutes. You can place it on the freezer for faster cooling if you want. Now, take two and place it on your eye bags. Hold it until the coldness is gone and grab another two from the refrigerator to replace what you had. This may look funny but the idea behind this is putting a cold pack on your eye bags can relieve your tired eyes and relax the blood vessels. In effect, your skin can tighten up and you would be able to get it of the puffiness.

  1. Teething Rings

Same as your metal spoon remedy, teething rings can also be utilized to provide a cooling effect on your under eye area. Refrigerate teething rings for 10 minutes and place it on your eye bags. Do this daily until you have finally relieved yourself from unwanted puffiness.

  1. Avocado Mask

Avocado takes the stage as an overall skin enhancing remedy. Remove all your blemishes, dark circles, wrinkles, and eye bags by placing cold ripe avocado slices as eye mask.  

  1. Almond and Milk Paste

Milk and ground almonds are great finishers. While you may use other means like metal spoons and teething rings, you need to nourish your eyes and skin too. Aside from that, clearing it out is better achieved with the help of milk.


5 Reasons You Shouldn’t Hold In Your Fart, According to Science

On average, a person farts 15 times a day and that number can go up to 40! Farting is caused by trapped air and bodily gases. While it is a completely normal process, it can be loud and embarrassing at times and that is the reason why most of us try to hold it in. However, doing so might not be such a great idea.

5 Reasons You Shouldn’t Hold In Your Fart, According to Science

Holding in your farts can cause you some major problems. We has listed some of them below for our readers. At the end, you’ll find a bonus consisting of tricks to stop your farts from smelling bad.

1. Your body might reabsorb it.

5 Reasons You Shouldn’t Hold In Your Fart, According to Science

When you force your body to hold in your fart, the body is left with no option but to reabsorb it. It is put into circulation again and can also escape through your breath or as a burp.

2. It can lead to pain and heartburn.

5 Reasons You Shouldn’t Hold In Your Fart, According to Science

When you contract your muscles to avoid farts from escaping, it builds pressure inside your body and can lead to pain, indigestion, and heartburn. If done regularly, it can also cause swelling in your digestive tract.

3. It affects your colon health.

5 Reasons You Shouldn’t Hold In Your Fart, According to Science

Farting eliminates the pressure in your body. While farting is good for your colon, holding it in can irritate it and can also trigger hemorrhoids.

4. It will make you feel bloated all the time.

5 Reasons You Shouldn’t Hold In Your Fart, According to Science

While it is still debatable whether holding in farts makes you actually bloated or not, it has been found that keeping them inside voluntarily makes you worry and gives you the impression that you might be bloated.

5. It might be signaling a worse problem.

5 Reasons You Shouldn’t Hold In Your Fart, According to Science

While farting is completely normal and healthy, its pattern and odor can actually point to potential health issues like food intolerances and digestive issues. Extremely stinky farts may also indicate a high sulfur content in your body. If your farts feel painful or something other than normal to you, we suggest that you consult a doctor.


10 True Signs That Your Man Has Stopped Loving You

According to Steve Harvey, the author of the popular novel Act Like a Lady, Think Like a Man, “A man’s love is expressed in three forms: he declares his rights for you in public, protects, and takes care of you.” However, a part of this saying can be doubted because, in our time, not all women need to be provided for or protected by men. What they definitely need is love. Unfortunately, sometimes women tend to see love when it’s not really there.

10 True Signs That Your Man Has Stopped Loving You


Sometimes a woman can feel that something is wrong without having to hear it from her partner. We at Trends gathered a list of 10 signs that a man’s strong feelings of love and adoration have faded. We hope that you won’t see these signs from your man, but it is important to know what to look out for.

Criticism of appearance

10 True Signs That Your Man Has Stopped Loving You

Omar Khayyam said, “A person will like everything, even the flaws, of their beloved, but will be annoyed at the perfection of those whom he does not love.” For a truly loving man, you are always beautiful, even with messy hair and even in your oversized nightgown. He will not notice that you have gained a couple of extra pounds after the winter holidays if you do not say it yourself. But if your man constantly tells you to go to the gym or hints that you need plastic surgery, do not rush to indulge him. It is most likely that it’s not your appearance that doesn’t suit him but you yourself. And even if you lose weight, he will find other faults in you.

Discussing your shortcomings with friends

10 True Signs That Your Man Has Stopped Loving You

Women tend to discuss problems in relationships or their partner’s shortcomings with their friends, while men try to keep everything unspoken. No one is perfect but truly loving people focus on the advantages of the partner instead of focusing on the flaws.

If your partner allows himself to publicly humiliate you and laughs at your failures, do not expect anything good from such a relationship. Such a partner doesn’t respect you, and a strong and reliable union is impossible without respect. By criticizing you with other people, he unconsciously tries to prove to others (and himself) that it’s your fault that he stopped loving you.

His attitude toward your habits

10 True Signs That Your Man Has Stopped Loving You

Women like to complain about men’s socks scattered around the house but they also sometimes have annoying or strange habits. We like to occupy the bathroom for 2 hours and chat with our girlfriends as much as possible, fill the wardrobe with unnecessary stuff, eat from our boyfriend’s plate, or keep singing the same song all day long. Loving men, as a rule, endure all this and remain silent or react with humor. If your man is constantly scrutinizing every little thing you do and making negative comments about your behavior, it means that the only feeling he has left is irritation instead of love.

10 True Signs That Your Man Has Stopped Loving You

Scientists have proved that a man is able to listen to a woman attentively for only 6 minutes. That’s why, ladies, the next time you plan to have a conversation with your beloved, keep it short. The topics on which it is very difficult for a man to concentrate are unfamiliar people, celebrities, shopping, fashion, and diets. If possible, it’s best to discuss these types of things with your friends.

And yet, if a man sees that something is very important to you, he will make an effort to listen to you attentively, even if this topic is completely uninteresting to him. When he loves you, he won’t leave you without attention. But if he keeps changing the topic or runs away using different excuses whenever you try to talk, most likely, your worries do not bother him. Accordingly, he is not going to participate in the resolution of any issues that may come up during the relationship.

His attitude toward your emotions

10 True Signs That Your Man Has Stopped Loving You

Men absolutely cannot stand women’s tears. And recently, a scientific explanation has been found: it turns out that female tears contain special volatile substances that lower the level of testosterone in the blood of men which leads to a decrease in sexual desire. So do not use crying as a means of influencing your beloved often.

In fact, when you cry, the only thing a man wants to do is run away and not see it. But if he loves you, he will pull himself together and do everything he can to try to comfort you even if the reason you’re crying seems trivial to him. He will calm down only when you start smiling again. However, if he doesn’t love you, then your tears will be just one more reason to get angry at you.


10 True Signs That Your Man Has Stopped Loving You

Flirting is very good for relationships. This is a great tool to revive feelings and overcome routine when you have been together for a long time. Text messages, intriguing hints, playful photos — all this helps rekindle mutual interest, as in the first days of the relationship. Of course, it is very important that both partners actively respond to each other’s advances.

However, if you have already sent 10 erotic selfies in different poses to your partner and have been coming up with new lines, but the reaction from your man is zero, stop doing it. Or consider what could be causing your partner to ignore your advances.

His reaction to requests

10 True Signs That Your Man Has Stopped Loving You

For a loving man, the requests and wishes of his beloved (not friends or distant relatives) will always take first place. In fact, men like to help women — this gives them the opportunity to demonstrate how cool, strong, and responsible they are. Of course, there are situations when a man cannot help, for example, he does not know how to repair a faucet, but he certainly should not leave you alone to deal with this problem — he will call the plumber, instead. However, if the most innocent request, like asking for help changing a lightbulb, is perceived with annoyance and as just “yet another unbearable task,” the relationship is worth reconsidering. Is it possible that your man is helping some other woman and with greater enthusiasm?


10 True Signs That Your Man Has Stopped Loving You

It turns out that even monkeys are able to feel jealous of their partners around other males. Jealousy arose in the course of evolution as a way to maintain the integrity of the couple. A man is wired so that subconsciously he wants to declare his rights to a woman and to be the only “owner” of her beauty. Therefore, it is quite natural that your man starts to get nervous when someone pays attention to you. But people, of course, are not monkeys, and bouts of excessive jealousy will only harm the relationship.

But when a man is absolutely indifferent to the signs of attention that other men show his lady, this is an alarming sign. He no longer wants to fight for her and doesn’t want to try to become better to stay the best for her.

Protection from danger

10 True Signs That Your Man Has Stopped Loving You

The need to protect their loved ones is also the basis for men while the need to be protected is the basis for women. And although modern men no longer have to protect the weaker sex from predators and wild tribes, there are still dangers in our troubled world. Therefore, it is pretty natural that a loving man becomes worried when his second half comes back from work late or is alone in an unfamiliar place. If he cannot be around, then he’ll at least call her and make sure she’s fine. By protecting a woman from threats, whether real or imaginary ones, a man feels like a superhero.

Therefore, if you do not get protection and support from a man in difficult situations, such as having to walk home alone at night, getting lost in an unfamiliar city, or getting yelled at by your boss, this is a very bad sign. Your chosen one is either a coward or simply doesn’t like you. Why do you need him then?

Gentle words and expressing feelings

10 True Signs That Your Man Has Stopped Loving You

The language of love consists of tender words, touches, hugs, and kisses. When we call a partner things like “sweetheart,” “darling,” or “dear,” we create a special intimate atmosphere. The choice of affectionate names occurs unconsciously and shows how one partner relates to the other, who dominates the relationship, and how well they are balanced.

By the way, men need all this lovey-dovey stuff just as much as women do. Researchers from the US interviewed 1,000 married couples and found that those husbands who often kiss and hug with their wives feel 3 times happier in a marriage than those who don’t.