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

Exercise Ball Back Extension With Knees Off Ground

Strengthen your erector spinae and glutes with the Exercise Ball Back Extension. Perform this bodyweight exercise by extending your torso upwards while

Intermediate

Compound

Push

1 min per set30s rest

Back

Stability ball

Description

This exercise involves lying face down on an exercise ball with your feet against a wall and hands behind your head, then extending your back upwards.

How to Do Exercise Ball Back Extension With Knees Off Ground

1
Setup
Position yourself face down on a stability ball, allowing your hips to be just off the ball's apex and your knees to be off the ground.
2
Setup
Place your feet flat against a sturdy wall or anchor point, shoulder-width apart, ensuring your body forms a straight line from heels to head.
3
Setup
Cross your arms over your chest or gently place your fingertips behind your ears, avoiding pulling on your head or neck.
4
Keeping your core engaged and glutes squeezed, slowly extend your torso upwards by contracting your lower back muscles until your body forms a straight line from head to heels. Exhale as you extend.
5
Inhale and slowly lower your torso back to the starting position, maintaining control and avoiding any sudden dropping motion.

Tips

Focus on controlled movement throughout the entire range of motion, avoiding any jerky or fast movements to maximize muscle engagement and minimize injury risk.
Actively squeeze your glutes at the top of the extension to fully engage the posterior chain and prevent over-reliance on the lower back.
Maintain a neutral spine throughout the exercise; imagine a straight line from your head to your heels at the top of the movement.
Keep your neck in line with your spine by looking at the floor slightly in front of you, rather than craning your neck upwards.

Common Mistakes

×Hyperextending the back by arching too high can strain the lumbar spine; stop the extension when your body forms a straight line, not an arch.
×Using momentum to lift your torso reduces muscle activation; perform each repetition slowly and deliberately, focusing on muscle contraction.
×Rounding your back on the descent can compromise spinal health; keep your core tight and lower with control, maintaining a relatively neutral spine.