Biggest Loser Week 7: Top 3 Exercises for Spring

By Anna Yee

March 8, 2011 Updated Mar 8, 2011 at 8:34 PM CDT

There are three secrets to looking good this spring...

"Diet is number one," said Travis Helmig, a Biggest Loser & RiverPlex Trainer. "Second, get your cardio in there. You gotta get your cardio. Three, you want to get some strength training. Muscle burns more than fat. If you're just burning the fat off and not replacing it with muscle, the fat's going to come back a lot quicker."

\Let's dive into some of those strength-building exercises. First up, wide pushups.

"What we're going to do is we're going to tighten this part right here, this bikini-top part (points to upper inner arms)," said Helmig. "A lot of women come to me and say 'I want to get rid of this. Bikini season is coming.' So, we're going to get rid of right here. Let's go ahead."

Keep in mind these aren't like normal pushups. They're wider, so they'll target those upper arms.

...Three sets of 10... Not as easy as they look... moving on.

"Alright, so we're going to focus on the inner thigh," continued Helmig. "This is actually a secret. Don't tell anybody else, but you can actually shrink your inner thighs, so what we're going to do is concentrate just on a squat."

\We'll tackle two kinds of squats-- the sumo squat with your toes pointing forward, and a plie squat with your toes to the side.

Definitely feeling the burn, but totally worth it.

After 3 sets of 12-20 reps, it's time to focus on what Travis calls the "forgotten" muscle-- your back.

He says holding a simple "plank" for one minute will do the trick.

Travis says doing these three exercises at least 3-4 times a week-- and throwing in cardio and a balanced diet-- will get you into shape and feeling great for the coming of spring.

Meanwhile in the competition, Travis' "Indigo Team" is leading in weight loss.

They've shed 165 pounds so far, but all 8 teams are still working towards a shot at Peoria's "Biggest Loser" crowned early April.

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