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 Dip

Strengthen your triceps with the Exercise Ball Dip, a bodyweight exercise enhancing upper arm definition and stability. Perfect for all fitness levels.

Intermediate

Compound

Push

1 min per set30s rest

Upper Arms

Stability ball

Description

An exercise that focuses on the triceps by using an exercise ball for support and balance.

How to Do Exercise Ball Dip

1
Setup
Position a stability ball behind you. Sit on the floor with your knees bent, feet flat, and place your hands on the ball shoulder-width apart, fingers pointing towards your feet.
2
Setup
Extend your legs forward, placing your heels on the ground, and lift your hips off the floor, supporting your body weight with your hands on the ball and heels on the floor. Your arms should be straight, and your body in a straight line from shoulders to heels.
3
Inhale as you slowly bend your elbows, lowering your hips towards the floor until your upper arms are roughly parallel to the ground or you feel a deep stretch in your triceps. Keep your elbows pointing straight back, not flaring out.
4
Exhale as you powerfully push through the palms of your hands to straighten your arms, lifting your body back to the starting position. Focus on squeezing your triceps at the top.
5
Ensure your core remains engaged throughout the movement to maintain stability and prevent your hips from sagging.

Tips

Control the Descent: Lower your body slowly and with control to maximize time under tension for the triceps and prevent injury.
Elbow Position: Keep your elbows tucked close to your body and pointing directly backward to isolate the triceps effectively and reduce shoulder strain.
Stability Challenge: To increase difficulty, place only your heels on the ball or lift one leg off the floor, further challenging your core and triceps.
Breathing Pattern: Remember to inhale on the way down and exhale on the way up, synchronizing your breath with the movement for better control and energy.

Common Mistakes

×Flaring Elbows: Flaring your elbows out to the sides places undue stress on your shoulders; keep them tucked in and pointing backward to target the triceps properly.
×Sagging Hips: Allowing your hips to drop too low during the movement reduces triceps engagement and puts strain on your lower back; maintain a straight line from shoulders to heels by engaging your core.
×Too Fast Reps: Rushing through the repetitions diminishes muscle activation and increases injury risk; perform each rep with controlled, deliberate motion focusing on the triceps contraction.

Variations

Isolation

Exercise Ball Seated Triceps Stretch

Improve triceps flexibility and reduce upper arm tension with this gentle, seated stretch using an exercise ball. Enhance range of motion safely.

Beginner

Upper ArmsStability ball

Compound

Narrow Push-Up on Exercise Ball

Challenge your triceps and core with narrow push-ups on a stability ball. This advanced variation builds strength and improves balance.

Advanced

Upper ArmsTriceps BrachiiStability ball

Isolation

Dumbbell Kickbacks on Exercise Ball

Target your triceps effectively with dumbbell kickbacks performed on an exercise ball.

Intermediate

Upper ArmsDumbbell

Isolation

Dumbbell Hammer Curl on Exercise Ball

Perform dumbbell hammer curls while seated on an exercise ball to engage your biceps, brachialis, and forearms.

Intermediate

Upper ArmsDumbbell

Related Exercises

Isolation

Weighted Seated Bicep Curl (on stability ball)

Perform seated bicep curls on a stability ball with a medicine ball to isolate your brachialis and biceps, enhancing arm strength and stability.

Intermediate

Upper ArmsBrachialisMedicine Ball

Compound

Medicine Ball Supine Chest Throw

Develop explosive power and strength in your chest, triceps, and shoulders with the Medicine Ball Supine Chest Throw.

Intermediate

Upper ArmsMedicine Ball

Isolation

Dumbbell Seated One Arm Bicep Curl on Exercise Ball with Leg Raised

Master the one-arm dumbbell bicep curl on an exercise ball with a raised leg to build peak bicep strength, enhance core stability, and improve balance.

Advanced

Upper ArmsDumbbell