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

Bird Dog Plank

Master core stability and balance with the Bird Dog Plank. This dynamic exercise strengthens your abs, lower back, glutes, and shoulders by challenging

Intermediate

Compound

Static

1 min per set30s rest

Waist

Body weight

Description

Bird Dog Plank is a whole body exercise that focuses on core strength and stability, challenging the abs, lower back, glutes, and shoulders.

How to Do Bird Dog Plank

1
Setup
Start in a high plank position with hands directly under your shoulders and feet hip-width apart, ensuring your body forms a straight line from head to heels.
2
Setup
Engage your core by drawing your navel towards your spine and maintaining a neutral spine, avoiding any arching or rounding of your back.
3
Simultaneously extend your right arm straight forward to shoulder height and your left leg straight back to hip height, keeping your hips level and core tight.
4
Hold this extended position briefly, focusing on controlled stability, then slowly and with control return your arm and leg to the starting high plank position while exhaling.
5
Repeat the movement on the opposite side, extending your left arm forward and your right leg backward, maintaining core engagement throughout the entire movement.
6
Alternate sides for the desired duration or repetitions, ensuring each extension is smooth and controlled, avoiding any jerky movements or loss of spinal neutrality.

Tips

Focus on slow, controlled movements rather than speed to maximize core engagement and stability throughout the exercise.
Imagine balancing a glass of water on your lower back to help maintain a neutral spine and prevent hip rotation or sagging.
Actively press through your supporting hand and foot to create a stable base and engage the shoulder and hip stabilizers more effectively.
Exhale as you extend your arm and leg, and inhale as you return to the plank position, using your breath to brace your core.

Common Mistakes

×Sagging Hips: Allowing your hips to drop towards the floor indicates a lack of core engagement; actively draw your navel to your spine and squeeze your glutes to maintain a straight line.
×Rotating Hips: If your hips twist when extending a limb, focus on keeping your hips square to the floor by engaging your obliques and glutes on the supporting side.
×Over-extending Limbs: Raising your arm or leg too high can cause an arch in your lower back; only extend to shoulder and hip height while maintaining a neutral spine.