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

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

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

squats

Squats work all major leg muscles, including the quads, hamstrings, glutes, and calf muscles, making them a vital exercise for maintaining lower body strength and stability. “Squats help keep you active and injury-free by strengthening your entire lower body,” says Daryanani.

Why do people hate him?

Tight hip flexors and hamstrings make the squat difficult for many men, who may also experience back discomfort if the exercise is not performed correctly.

Learn to love him

Daryanani suggests starting with sit-to-stand exercises, which replicate many of the benefits of squats in a more sustained form. To try it, sit on a chair with your feet hip-width apart, tighten your core and slowly lift yourself up, then sit back down. Progress can be made by removing the arm support or adding weights.

Push-ups

The traditional push-up activates the arms, chest, core, hips and legs, making it a highly effective exercise. However, push-ups often have a negative association as they are used to measure strength or even as punishment in some situations.

Why do people hate him?

Some find push-ups intimidating or even a blow to their confidence, especially if they struggle to complete many reps.

Learn to love him

Daryanani recommends starting with wall or counter push-ups. Gradually, you can progress to knee push-ups and eventually standard push-ups. “Correct form is what matters most,” says Daryanani. “Even five push-ups done well are more effective than ten done incorrectly.”

Bridges

The bridge exercise, often found in yoga routines, works the glutes, back and core muscles. This exercise is beneficial for everyday movements such as lifting and bending.

Why do people hate him?

Bridges can feel uncomfortable for those with tight or weak backs and cores, and are an unusual movement for many people.

Learn to love him

If the full bridge is too difficult, use pillows or supports to support your back, or raise your hips just a little 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 meet your current fitness level, Daryanani believes that anyone can incorporate these foundational movements into their routine, paving the way for a stronger, more confident body.