Ellim is a free AI-powered personal coach and fitness app for iOS. It features an AI workout generator that creates personalized workout plans in seconds, a library of 3,500+ exercises, meal tracking with AI food recognition, comprehensive progress tracking, and pre-built workout routines.

How does the AI personal coach work?

Describe the workout you want in plain English — for example, "upper body strength workout" or "30-minute HIIT session." Ellim's AI personal coach instantly generates a complete workout plan with exercises, sets, reps, and rest periods, matched from our library of 3,500+ exercises.

Is Ellim free to use?

Yes, Ellim is completely free to use. Core features including the AI workout generator, exercise library, workout tracking, meal logging with food search and barcode scanning, and pre-built routines are available at no cost — no ads, no credit card required. AI food recognition from photos is available as a premium feature.

What types of exercises does Ellim include?

Ellim includes over 3,500 exercises across multiple categories including weight training, bodyweight exercises, stretching and flexibility routines, and cardio workouts. Each exercise comes with detailed instructions.

Can Ellim create personalized workout plans?

Yes, Ellim's AI personal coach creates fully personalized workout plans based on your goals, preferences, and workout history. You can also build custom routines manually or choose from 100+ pre-built workout programs.

Does Ellim track meals and nutrition?

Yes, Ellim includes a dedicated Meal tab for tracking your nutrition. You can search for foods, scan barcodes to add items instantly, or use AI-powered food recognition to identify what you're eating from a photo. Food search and barcode scanning are free, while AI photo recognition is a premium feature.

All Exercises

Back Relaxation

Ease back tension and gently stretch your spine with the Stability Ball Back Relaxation. This exercise promotes spinal decompression and muscular relief.

Beginner

Compound

Static

5 min per set1 min rest

Back

Stability ball

Description

A simple exercise that helps to relax and stretch your back muscles. It involves lying down flat, bringing your knees to your chest, and rocking side to side.

How to Do Back Relaxation

1
Setup
Select a stability ball appropriate for your height; it should allow your feet to remain flat on the floor when seated.
2
Setup
Position the stability ball behind you and slowly lean back onto it, allowing your spine to drape over the curve of the ball.
3
Adjust your position so your head and neck are supported, either by the ball or by resting your hands behind your head, and your feet are flat on the floor, hip-width apart.
4
Gently relax your entire body, allowing gravity to stretch your chest open and decompress your spine, focusing on deep, diaphragmatic breaths.
5
Maintain this relaxed position for the prescribed duration, feeling a gentle stretch in your back and chest, and slowly rise when finished.

Tips

Focus on deep, slow abdominal breaths to enhance relaxation and deepen the stretch, inhaling through your nose and exhaling slowly through your mouth.
If comfortable, you can gently rock side-to-side or make small circular movements to target different areas of the spine and increase mobility.
If the ball doesn't fully support your head, interlace your fingers behind your head to cradle it, preventing neck strain.
Never force the stretch; if you feel any sharp pain, immediately adjust your position or stop the exercise.

Common Mistakes

×Arching too aggressively can strain your lower back; instead, allow your spine to gently conform to the ball's curve naturally.
×Holding your breath diminishes relaxation; focus on continuous, slow, deep breathing to promote tissue elongation.
×Failing to support your head can lead to neck strain; ensure your head is comfortably resting on the ball or cradled by your hands.