TETSUBottoms-Up vs Otis Up
The Bottoms-Up and the Otis Up both train the abs as their primary muscle. The Bottoms-Up is bodyweight-only while the Otis Up adds external weight to a bodyweight pattern. Here is how they compare and when to pick each.
Side-by-side comparison
| Bottoms-Up | Otis Up | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques and hip flexors | hip flexors and lower back |
| Equipment | bodyweight | added weight |
| Steps in our guide | 5 | 5 |
How each one starts
Bottoms-Up — first steps
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and bring them towards your chest, keeping your feet off the ground.
Otis Up — first steps
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands behind your head with your elbows pointing outwards.
Full step-by-step guides are linked below.
Which should you choose?
The Bottoms-Up needs no equipment and scales through leverage, tempo and reps. The Otis Up adds external load to a bodyweight pattern for direct overload. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Bottoms-Up better than the Otis Up?
Neither is universally better — both train the abs as the primary mover. The Bottoms-Up needs no equipment and scales through leverage, tempo and reps, while the Otis Up adds external load to a bodyweight pattern for direct overload. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Bottoms-Up and the Otis Up in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Bottoms-Up and the Otis Up work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques and hip flexors for the Bottoms-Up versus hip flexors and lower back for the Otis Up.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.