Otis Up

Master the Otis Up, a challenging core exercise that targets your entire abdominal wall while engaging shoulders, triceps, and chest for full-body

AdvancedWaist Weighted

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Otis Up

Compound

Bottoms Up

Waist · Rectus Abdominis · Body weight

Intermediate

Description

Otis Up is a full body exercise that primarily targets the abs and to a lesser degree also targets the shoulders, triceps, and chest.

Save Otis Up to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Otis Up

01
Setup
Lie supine on the floor with your legs extended, holding a weight plate with both hands, arms extended straight overhead.
02
Setup
Press your lower back into the floor, engaging your deep core muscles to stabilize your spine.
03
Initiate the movement by simultaneously flexing your hips and spine, slowly rolling your torso up off the floor one vertebra at a time.
04
Continue to roll upward, keeping your arms extended and the weight overhead, until you reach a fully seated position with the weight directly above your head.
05
Slowly reverse the motion with control, articulating your spine back down to the starting position, maintaining tension in your core throughout the entire descent.

Tips

Maintain consistent core tension throughout the entire exercise, bracing your abdominal muscles to protect your spine and maximize muscle engagement.
Focus on a controlled, segmented roll both up and down, making sure each vertebra lifts and lowers individually rather than moving as one rigid unit.
Keep your arms fully extended and locked out overhead, moving the weight as a single unit with your torso to increase the leverage challenge on your core and shoulders.
Coordinate your breathing by exhaling as you roll up and inhaling slowly as you articulate your spine back down to the starting position.

Common mistakes

Using momentum to jerk your body up rather than a controlled roll reduces core engagement; instead, focus on a slow, deliberate spinal articulation.
Arching the lower back excessively during the ascent can strain your lumbar spine; ensure your core remains braced and your lower back stays in contact with the floor as long as possible on the way down.
Bending the elbows compromises the leverage and reduces the challenge on the core and shoulders; keep your arms fully extended throughout the movement to maintain tension.

In the Ellim app, Otis Up unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train otis up?

Get Ellim — Free

Questions

What muscles does Otis Up work?

Otis Up primarily targets Iliopsoas, Rectus Abdominis. Secondary muscles include Obliques, Pectineous, Sartorius.

Is Otis Up good for beginners?

Otis Up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Otis Up?

You need Weighted to perform Otis Up. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Otis Up?

Maintain consistent core tension throughout the entire exercise, bracing your abdominal muscles to protect your spine and maximize muscle engagement. Focus on a controlled, segmented roll both up and down, making sure each vertebra lifts and lowers individually rather than moving as one rigid unit. Keep your arms fully extended and locked out overhead, moving the weight as a single unit with your torso to increase the leverage challenge on your core and shoulders. Coordinate your breathing by exhaling as you roll up and inhaling slowly as you articulate your spine back down to the starting position.

What are common mistakes when doing Otis Up?

Using momentum to jerk your body up rather than a controlled roll reduces core engagement; instead, focus on a slow, deliberate spinal articulation. Arching the lower back excessively during the ascent can strain your lumbar spine; ensure your core remains braced and your lower back stays in contact with the floor as long as possible on the way down. Bending the elbows compromises the leverage and reduces the challenge on the core and shoulders; keep your arms fully extended throughout the movement to maintain tension.