We all have those exercises we dread the ones that make us groan before we even begin. Yet, these are often the exercises we need most. Whether it’s squats, push-ups, or bridges, these movements provide immense benefits for strength, flexibility, and injury prevention. But how do you learn to embrace these exercises instead of avoiding them? The answer lies in modification, mindset shifts, and small victories.
Squats: The Foundational Movement
Why You Need Them:
Squats are the cornerstone of lower-body strength. They target your thighs, glutes, and calves, helping you move with ease and reducing the risk of injuries. Everyday movements like sitting and standing mimic squats, making them a functional exercise.
Why You Hate Them:
Tight hip flexors and hamstrings can make squats feel stiff and uncomfortable. Incorrect form may even lead to back pain, making the exercise seem more like a punishment than a benefit.
How to Learn to Love Them:
Start with sit-to-stand exercises. These mimic squats in a more manageable way:
Sit in a sturdy chair with feet hip-width apart.
Tighten your core, exhale, and slowly stand without using momentum.
Return to sitting with control, taking 3–5 seconds for each movement.
To progress, lower the chair height or add resistance with dumbbells or a heavy book. Celebrate each small improvement as you strengthen your legs and gain confidence.
Push-Ups: A Full-Body Powerhouse
Why You Need Them:
Push-ups engage your arms, chest, core, hips, and even your legs. They are a timeless test of strength and endurance, making them one of the most effective bodyweight exercises.
Why You Hate Them:
Push-ups are often associated with gym class punishment or military drills, which can leave a sour impression. Struggling to complete a set may feel discouraging and reinforce avoidance.
How to Learn to Love Them:
Start with incline push-ups:
Stand facing a wall or countertop, placing your hands shoulder-width apart.
Lower your chest toward the surface while keeping your body straight, then push back to start.
Gradually decrease the angle by moving to a lower surface, like a bench or step, before progressing to knee push-ups on the floor. Focus on form, not numbers even five well-executed push-ups are more effective than 10 poorly done ones. Each step forward builds strength and erases the negativity.
Bridges: Core and Back Strengtheners
Why You Need Them:
Bridges activate the glutes, back, and core muscles, crucial for lifting, rolling, and stabilizing your body. They’re an excellent complement to any routine for improving posture and reducing back pain.
Why You Hate Them:
Bridges may feel awkward, especially if your back or core muscles are weak. Their association with yoga or physical therapy might also make them seem unfamiliar or unnecessary.
How to Learn to Love Them:
Start with small, supported movements:
Lie on your back with knees bent and feet flat on the floor.
Place pillows or a bolster under your lower back for added support.
Gently lift your hips a few inches off the ground, focusing on engaging your glutes.
As your strength improves, remove the support and lift your hips higher. Adding a pause at the top or incorporating resistance bands can increase intensity without compromising form.
The exercises you dislike often hold the key to improved fitness. By approaching them with patience and curiosity, modifying movements to suit your ability, and celebrating progress, you can change your mindset. Over time, what once felt daunting can become an empowering part of your routine.
