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Otis Up exercise demonstration - starting position (step 1 of 2)
Showing step 1 of 2
Step-by-step demonstration of the Otis Up exercise showing proper form and technique

Otis Up

Target Muscles

Primary:
Abs
Upper Abs
Secondary:
Obliques

Equipment Required

Weight Plate
Bodyweight

Exercise Type

Weight & Reps

How To Do

Lie on your back with knees bent, feet flat, and hold a weight plate at your chest. Engage your core as you curl your upper body up, pressing the plate toward the ceiling, then slowly lower back down. Keep your lower back pressed into the floor throughout the movement.

Step-by-Step Instructions

  1. Lie on your back on the floor with your knees bent and feet flat on the floor. Hold a weight plate in front of your chest.
  2. Keeping your lower back pressed into the floor, curl your upper body off the floor until your shoulder blades are off the ground. Keep your core engaged throughout the movement.
  3. As you curl up, press the weight plate up towards the ceiling.
  4. Slowly lower your upper body back to the starting position, lowering the weight plate as you do so.
  5. Repeat for the desired number of repetitions.

Explore more abs exercises or weight plate exercises in our exercise library.

Alternative Exercises

Weighted Crunch

Weighted Crunch

Upper Abs
Lower Abs

Weight Plate

Weighted Front Plank

Weighted Front Plank

Abs

Weight Plate • Bodyweight

Kettlebell Sit-up

Kettlebell Sit-up

Abs
Upper Abs

Kettlebell

Barbell Press Sit-Up

Barbell Press Sit-Up

Abs
Chest

Bench • Barbell

Frequently Asked Questions

What muscles do Otis Ups work?
Otis Ups primarily target the upper abs and overall core strength, with secondary engagement of the obliques. This makes them excellent for building definition in the midsection while also improving stability.
Do I need a weight plate for Otis Ups or can I use alternatives?
While Otis Ups are traditionally done with a weight plate, you can use a dumbbell, medicine ball, or even a household item of similar weight. Beginners can start without any weight to focus on perfect form before adding resistance.
Are Otis Ups suitable for beginners?
Yes, Otis Ups can be adapted for beginners by using body weight only and performing fewer repetitions. Ensure you maintain proper lower back contact with the floor and engage your core throughout each repetition to avoid strain.
What are common mistakes when doing Otis Ups?
A frequent mistake is pulling with the arms instead of engaging the core, which reduces effectiveness. Arching the lower back or rushing through reps can also increase injury risk focus on slow, controlled movements for best results.
How many sets and reps should I do for Otis Ups?
For general core strength, aim for 3 sets of 10–15 reps using a challenging but manageable weight. Advanced users can increase reps or resistance, but should always prioritize proper technique over volume.
What safety tips should I follow for Otis Ups?
Keep your lower back pressed firmly into the floor to protect your spine and avoid jerking the weight. Engage your core before lifting and control the descent to minimize strain on the back and neck.
Are there variations of Otis Ups to make them harder or easier?
To make Otis Ups easier, reduce the weight or perform the movement without resistance. For a greater challenge, hold the plate overhead throughout, use a heavier load, or add a slow tempo to increase time under tension.