To tone your abdominal muscles, it's important to do crunches or other ab-targeting exercises two or three days a week -- always with a day's rest in between (to allow the muscles to build and repair). But even on your days off from ab-training, you can be conditioning those muscles. Simply by contracting your abs during any workout . be it walking, running, playing a sport, or even strength-training other (non-abdominal) muscle groups -- you'll improve the abs' strength and control. Additional benefits: improved posture and reduced risk of muscle strain in the back, neck and knees.

Crunches may be the most effective abdominal-toning exercises there are...IF they're executed with proper form. When crunches are done incorrectly, the abs don't get the workout they could. Even worse, the neck and back can be strained in the process. The key to good crunching is to let your abs do the work, and not some of the other body parts that seem to want to get involved. Next time you crunch, focus on keeping these areas still:

• (1) HEAD AND NECK. To avoid bending your neck forward as you lift yourself up, pretend there's a grapefruit between your chin and upper chest.
• (2) ELBOWS. If you're doing crunches with your hands behind your head, keep your elbows pointed outward throughout each crunch.
• (3) LOWER BACK. Keep your lower back pressed against the floor.

Numerous studies have shown that people stick with their fitness plans better if they exercise and change eating habits along with a buddy or group of friends. There are many reasons for this. Others can motivate us on those days when we need it, appreciate our successes, and offer advice and ideas for achieving our goals. In terms of weight loss, it can also be immensely helpful to be around a friend who is also making (sometimes difficult) food choices. Don't go it alone. Make your weight loss plan easier -- and more fun -- by joining forces with a friend.

Exercise and eating healthy are both extremely important for staying healthy. You need both in the equation in order to get the answer you want. Exercise plus a well-balanced meal plan equals a Healthy You! Whether you are trying to gain, maintain, or lose weight, follow this equation. For more information about nutrition visit us at www.sweeneysgym.com.