Exercise your body loves but you hate

Sure, most folks get along just fine when they're working out at the gym.

There's all that chatter between pals on the elliptical machines, and the "Whew, we made it!" camaraderie as a Jazzercise session breaks up.

But don't be fooled. There's a seething hatred lurking behind some of those sweaty brows.

It's reserved for certain moves we all have loathed since a junior high gym teacher introduced them to us decades ago. They were embarrassing, difficult and painful to do then, and the challenges haven't changed much (although we can shower at home now, thank goodness).

But we need to do those exercises as much as we need to brush our teeth every day, says Samantha Taylor, a personal trainer for 14 years and owner of Pure Health Elite Fitness Studios in Lutz, Fla.

"If you don't exercise, your body will fall apart. You just have to reach that epiphany that if you don't do something, you will lose your mobility," she says. "Your muscles will basically just turn to mush. ... We can't just sit back and think gravity isn't going to happen. Because it is, and it's pulling our muscles down and sagging everything."

Taylor spends a lot of time coaxing clients into doing the basics that remain must-dos for the classic President's Challenge for physical fitness: sit-ups, pull-ups, push-ups and running.

Despite the disdain they receive, many are muscle-building, strength-training exercises that can be safe and effective for people of all ages and in various stages of health, the American Medical Association says. Incorporating them into a regular routine can help reduce the risk of chronic conditions such as diabetes and arthritis.

And you don't need an expensive piece of equipment or a class filled with Spandex-clad gym rats to make the magic happen.

But it is critical that the moves are done correctly, and it's best to ease into tougher variations or more repetitions. A bad experience, such as the excruciating pain that comes with pushing too hard too fast, can do more harm than good.

"Do what you will do. If you set out and say 'I have to do this' or 'I have to do that,' you will hate it, and you won't do it," she says. "And you won't feel good."

With that in mind, here's a dose of the moves that are good for you, with the advice of experts such as Taylor and the authors of "Anatomy of Exercise" (Firefly, $35); "Muscle Medicine" (Fireside, $16.99) and the "The American Medical Association's Complete Guide to Prevention and Wellness" (Wiley, $35).

Lunges

Why we hate them: The after-effect hurts. "You will do lunges, and you try to sit on the toilet the next day, and you will be gasping in pain. .... You go into the handicapped stall to hold onto the rail," Taylor says.

Why they're good for you: They're a great leg shaper, focusing on the rear end, hamstrings and quadriceps, and they help boost lower back strength.

How to screw them up: Do too many, and you can't move the next day. Start with three rounds of six lunges on each leg and slowly increase repetitions over several weeks. Focus on balance; don't let your knee or foot bend inward.

How to do them right: With hands on your hips and your spine straight, step one leg forward, lower your front thigh and bend your knee to a 90-degree position. The back knee drops down behind you, creating another 90-degree angle and a straight vertical line from the back knee up through the spine. The back foot should be on the toe, and weight should focus on the back of the stepping leg.

Push-ups

Why we hate them: Most people struggle with upper-body strength, particularly women.

Why they're good for you: They work multiple muscle groups, including your pectoral and interior chest muscles, shoulders and triceps. Sagging breasts can benefit a lot from push-ups.

How to screw them up: It's easy to let your mid-section droop and your shoulders hunch, and to drop and lift too quickly.

How to do them right: Knees-down position is best for beginners. Start with your feet shoulder-width apart and your hands braced on the floor, next to your shoulders. The shoulders and upper back should be pulled back. Lift to a raised position - arms straight, face down, abs held in and neck in a straight, neutral position. Hold for a few seconds and lower slowly, leading with the chest, until your elbows are at a 90-degree angle. Hold for a second and lift slowly to the starting position.

People with physical limitations can do push-ups in a standing position against a wall.

Sit-ups/crunches

Why we hate them: They're hard to do correctly, resulting in a sore neck and flabby abs.

Why they're good for you: Nothing tones and strengthens abdominal and oblique muscles better.

How to screw them up: Tightening your neck or using it to pull yourself up is a no-no. Taylor suggests people practice dropping their head into their hands. "You want to feel the weight of your head in your hands like a bowling ball," she says.

How to do them right: Once the neck is able to relax, do this: Lie on the ground with your hands behind your head and your knees bent so your feet are flat on the ground and your spine is long. Tighten your abs and push your lower back into ground, keeping your spine extended. Lift your upper back off the ground, keeping your chin up and your neck relaxed. Exhale as you rise slightly forward. Lower slowly and keep your movement smooth.

Pull-ups

Why we hate them: Again, it's the upper-body thing. But many men and women also carry with them life-scarring gym class memories of failing this test in front of snickering classmates.

Why they're good for you: The shoulder, back and trapezius muscles in the neck benefit greatly. Abdominals also can be tested.

How to screw them up: It's easy to hyperextend your elbows, so be aware of that. And stay away from swinging or jerky motions.

How to do them right: Hang from a bar with your arms shoulder-width apart, gripping the bar with your palms facing your body. Keep your head in a neutral position and your spine straight. Pull your body up vertically until your chest is even with the bar. The upper body will tilt back slightly so the chin can smoothly pass the bar line.

Beginners can start by using a low, chest-height bar at a playground. Stand with your chest next to the bar and your feet under or in front of the bar, and grasp the bar and lean back to extend your arms.

Burpees

Why we hate them: For one thing, the name is stupid (they're named for American psychologist Royal H. Burpee), and these hybrid squat/push-up/vertical-leap activities are simple to do but will quickly leave you breathless.

Why they're good for you: This excellent aerobic exercise works several muscle groups.

How to screw them up: They're hard to mess up, but they're a pain to do.

How to do them right: From a standing position, lower your body into a squat position and place your hands on the ground in front of you. Kick your feet back and complete a full push-up. Quickly shift back to a squat position, and leap into the air with your hands above your head. Repeat.

Endurance running

Why we hate it: It takes time to build up the endurance to complete a mile run or brisk walk, and nobody wants to commit.

Why it's good for you: Good cardiovascular health is critical, and endurance is essential to getting there.

How to screw it up: Going too far, too fast without being patient can result in a lifelong resentment of running.

How to do it right: There are two schools of thought. Those who want to run a mile can start by walking the distance regularly, increasing the speed over several weeks. Others, including Taylor, suggest shorter running drills can make a bigger difference and do less damage to the knees.