Otis Up

Target muscle

Abs

Also works

Hip flexors, lower back

Equipment

Weighted

Body part

Waist

How to do the otis up

1. Lie flat on your back with your knees bent and feet flat on the ground.
2. Place your hands behind your head with your elbows pointing outwards.
3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
5. Repeat for the desired number of repetitions.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the abs. The hip flexors and lower back work as secondary muscles. See all ab exercises or every weighted exercise.