Otis-Up

A beginner strength exercise for the abs, done with a other equipment.

Main muscles: Abs
Also works: Chest, Shoulders and Triceps
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Pull

How to do the Otis-Up

Secure your feet and lay back on the floor. Your knees should be bent. Hold a weight with both hands to your chest. This will be your starting position.
Initiate the movement by flexing the hips and spine to raise your torso up from the ground.
As you move up, press the weight up so that it is above your head at the top of the movement.
Return the weight to your chest as you reverse the sit-up motion, ensuring not to go all the way down to the floor.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Otis-Up

Questions

What muscles does the Otis-Up work?

Mainly the abs, with the chest, shoulders and triceps helping.

Is the Otis-Up good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Otis-Up?

Good alternatives that train the abs: Ab Roller, Knee/Hip Raise On Parallel Bars, Plate Twist or Suspended Reverse Crunch.

How many sets and reps of the Otis-Up should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).