OTIS UP

Exercise Instructions:

  1. Lie on the floor with your legs slightly apart, and enough bend in your knees to get your feet flat.
  2. Weigh your feet down either with some heavy dumbbells across them, or a sturdy piece of gym kit that won’t budge.
  3. Lie back, bringing your medicine ball towards your chest.
  4. Sit all the way up by squeezing your abs hard, pressing the ball up and out at the same time.
  5. Try to finish each rep with the ball out in front of you at a diagonal angle. If you have good mobility of your shoulders, you’ll be able to finish with the ball closer to an overhead position.

Muscles Worked:

Abs, obliques, lower back, shoulders.