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

Downward Facing Dog Spine Mobility

Improve spine mobility with this dynamic Downward Facing Dog stretch. Lengthen hamstrings, calves, and shoulders while enhancing spinal flexibility and

Intermediate

Compound

Push

1 min per set30s rest

Back Hips Thighs Waist

Body weight

Description

This stretching exercise involves a yoga pose, 'Downward Facing Dog,' which is modified to improve spine mobility. It helps in stretching the hamstrings, calves, and shoulder muscles while enhancing spine flexibility.

How to Do Downward Facing Dog Spine Mobility

1
Setup
Start in a tabletop position on your hands and knees, with wrists directly under shoulders and knees under hips.
2
Setup
Curl your toes under and spread your fingers wide, pressing firmly into your palms and knuckles to ground your hands.
3
Exhale as you lift your hips high and back, straightening your legs to form an inverted V-shape; keep a slight bend in your knees if hamstrings are tight.
4
Inhale, then on an exhale, gently round your upper back, tucking your chin towards your chest and drawing your navel towards your spine.
5
Inhale, then on an exhale, arch your lower back, extending your tailbone towards the ceiling and lifting your gaze slightly.
6
Continue to alternate between gentle rounding and arching of your spine, coordinating with your breath, for the desired duration.

Tips

Focus on lengthening your spine rather than forcing your heels to the floor; a slight bend in the knees is perfectly acceptable to maintain spinal length.
Engage your core by drawing your navel slightly inward to support your lower back and stabilize your torso throughout the spinal movements.
Synchronize your breath with your movement: exhale to gently round the spine, and inhale to gently arch it, creating a fluid and controlled motion.
Distribute your weight evenly through your hands, pressing down through your entire palm and fingertips to alleviate wrist pressure and engage your arms.

Common Mistakes

×Hunching the shoulders towards the ears reduces spinal length and creates tension; actively press through your hands to broaden your collarbones and draw your shoulder blades down your back.
×Holding your breath restricts movement and relaxation; ensure continuous, deep breathing throughout the exercise to facilitate spinal mobility and calm the nervous system.
×Hyperextending the elbows can strain the joints; maintain a micro-bend in your elbows and externally rotate your upper arms to engage your triceps and protect your joints.

Variations

Compound

Downward Facing Dog Toe Touch

Enhance flexibility and core stability with the Downward Facing Dog Toe Touch. This dynamic stretch targets hamstrings, hips, and shoulders, improving

Intermediate

BackHipsBody weight

Compound

Downward Facing Dog

A full-body yoga pose stretching the hamstrings, calves, spine, and shoulders while strengthening arms and core. Improves flexibility and posture.

Intermediate

BackChestBody weight

Compound

Kneeling T Spine Mobility

Improve thoracic spine mobility with this kneeling stretch. Rotate your upper body and extend your arm to create a 'T' shape, enhancing spinal rotation

Beginner

WaistBody weight

Compound

Lying T Spine Mobility Stretching

Improve thoracic spine mobility and alleviate stiffness with the Lying T Spine stretch.

Beginner

HipsBody weight

Related Exercises

Compound

Warrior Pose

Warrior Pose is a dynamic standing yoga stretch that builds lower body strength, opens hips and chest, and improves balance.

Beginner

BackHipsBody weight

Isolation

Lateral Bend Lying Down

Stretch your obliques and lats with the Lateral Bend Lying Down. This gentle bodyweight stretch improves spinal flexibility and reduces tension in your

Beginner

BackWaistBody weight

Compound

Sliding Leg Bird Dog

Master the Sliding Leg Bird Dog for a powerful core and balance workout. Prime your body for all movement, increase core and hip stability, and improve

Intermediate

BackBody weight