Hurry up and wait! Long lines everywhere... backaches, tension and muscle cramps. Not my idea of a festive holiday season.

Some of those things are inevitable, but we can make them more pleasant by giving our body the appropriate care to withstand these challenges.

Our move today is curtsy lunges. This exercise will be working our lower body targeting our inner and outer thighs, our quadriceps, and our hamstrings. You can perform this lunge with or without added resistance (hand weights).

Begin this exercise by standing tall, engaging your core and placing your feet about hip-width distance apart. Place your hands either on your hips or tucked up into your chest. If you choose to add hand weights, grasp them in each hand.

Now we are ready for movement. Taking your left leg and stepping across your right side, place it on the floor. Continue into your curtsy by bending in both knees. Still being mindful of your lunging form, keep your knees behind your toes on the front side, and sit into the back stabilizing leg.

Once you reach your deepest point of this lunge, push off and return to your starting position.

You can either keep this exercise on one side for a full set, or alternate side-to-side as a set.

Shoot for at least eight to 10 curtsies on one side, then repeat on the other. If you choose to combine them, give yourself roughly the same amount. Take a small break in between sets, then continue on for a total of three sets.

If you choose to use added hand weights and they become somewhat restrictive, simply set them down and continue on lunging. If you find you need more intensity, increase the amount of your added weight.

This curtsy lunge exercise will have your lower body ready for every long line and holiday challenge the season throws at you. Merry Christmas!

Marlo Alleva, a group fitness coordinator at Fontaine-Gill YMCA, can be reached at faluvzpa@ msn.com.