Everyone has one or maybe a few exercises that they’d rather skip altogether. Although these exercises often provide the greatest physical benefits, many people find them challenging, awkward, and even a source of frustration.

With some modifications and a change of approach, these exercises become manageable and even enjoyable, explains Vijay A. Daryanani, a certified personal trainer and physical therapist affiliated with Harvard’s Spaulding Rehabilitation.

In an article published by Harvard Medical School, Daryanani outlines three commonly feared exercises, why they’re necessary, and ways to start enjoying them.

Squatting

Squats work all the major leg muscles, including quadriceps, hamstrings, glutes and calf muscles, making them a vital exercise for maintaining lower body strength and stability. “Squats strengthen your entire lower body, helping you stay active and avoid injury,” Daryanani says.

Why do people hate this?

Tight hip flexors and hamstrings make squats difficult for many men; These men may also experience back discomfort if exercise is not performed correctly.

learn to love it

Daryanani suggests starting with sit-to-stand exercises that replicate many of the squat’s benefits in a more supported form. To try this, sit in a chair with your feet hip-width apart, tighten your core and slowly stand up, then sit back down. Progress can be made by removing the arm rest or adding weight.

Exam

Traditional push-ups activate the arms, chest, core, hips, and legs, making it a highly productive exercise. However, push-ups often carry a negative association because they are used to measure strength and even as punishment in some cases.

Why do people hate this?

Some find push-ups intimidating or even damaging to their self-confidence, especially if they struggle to do many repetitions.

learn to love it

Daryanani recommends starting with wall or counter push-ups. You can gradually progress to knee push-ups and eventually standard push-ups. “The most important thing is proper form,” says Daryanani. “Even five well-performed push-ups are more effective than ten incorrectly performed push-ups.”

bridges

The bridge exercise, which is frequently seen in yoga routines, works the hip muscles, back muscles and core muscles. This exercise is useful for daily movements such as lifting and bending.

Why do people hate this?

Bridges can feel awkward for those with tight or weak backs and cores, and are an unfamiliar move for many people.

learn to love it

If full bridge is too challenging, use a pillow or bolster to support your back or lift your hips only slightly to engage your muscles comfortably. This modified approach allows you to work on strength and flexibility without straining your back.

By modifying these exercises to suit your current fitness level, Daryanani believes anyone can incorporate these basic moves into their routine and pave the way to a stronger, more confident body.