Article in English: to strengthen your arms and chest. Lie face down with your palms flat on the floor by your shoulders. Then, keeping your head, neck, back, and legs aligned, exhale and lift your body by extending your arms. Your hands and toes should support your body weight.  Straighten your arms, but don’t lock your elbows. Hold yourself up for a second, then inhale as you slowly lower yourself back down so that your nose nearly touches the ground. Repeat the steps to complete 2 sets of 12 reps. To mix up your routine, set your palms at a wider distance as you perform push-ups. You could also hold yours arms close to your body as you do push-ups to shift the work from your chest to your triceps. Start by lying face-down on the floor, as if you were about to do a push-up. Raise your body and support your weight on your forearms and toes. Try to hold the pose for at least 30 seconds, lower yourself to the floor, rest for 30 to 60 seconds, then repeat.  Keep your head, neck, and back in a straight line as you hold the pose. Avoid looking up; keep your head in a neutral position so you face the floor. If 30 seconds isn’t challenging, try holding the plank for 1 minute or more. Remember to keep breathing normally as you hold the plank. Start by lying on your back with your knees bent and feet flat on the floor. Place your hands across your chest or behind your head, engage your ab muscles, and exhale as you slowly raise your upper torso off of the floor.  Lift your torso until your shoulder blades are off of the floor, hold for 1 to 2 seconds, then inhale as you slowly lower yourself back to the ground. Repeat the steps to complete 2 sets of 12 reps. Use slow, controlled motions to avoid injury and make your muscles work harder. If you place your hands behind your head, do not use them to pull up your head and neck. To avoid injury, just rest your fingertips on the back of your head, or cross your hands over your chest. Lie on your back with your knees bent, feet flat on the floor, and your arms by your sides. Inhale, then...

Summary in Hindi:
अपनी भुजाओं और छाती को मजबूत बनाने के लिए पुश-अप्स करें: एक प्लैंक को लगभग 30 से 45 मिनट तक होल्ड करके रखने की कोशिश करें: क्रंचेस (crunches) करते हुए अपने पेट की मसल्स के ऊपर काम करें: ग्लूट ब्रिजेस (glute bridges) करके अपनी ग्लूट और कोर मसल्स के ऊपर काम करें: स्क्वेट्स (squats) करते हुए अपने पैरों को मजबूत बनाएँ: पूरे शरीर के वर्कआउट के लिए बर्पीज (burpees) करके देखें: फ्री वेट्स और जिम की मेंबरशिप के ऊपर खर्च करें: