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

Lower Back Curl

Strengthen your erector spinae with the Lower Back Curl, a bodyweight exercise that improves spinal mobility and core stability.

Intermediate

Isolation

Pull

1 min per set30s rest

Back

Body weight

Description

A bodyweight exercise that targets the lower back by curling the body up and down.

How to Do Lower Back Curl

1
Setup
Lie face down on the floor with your arms extended forward, or hands lightly touching behind your head or ears. Ensure your legs are straight and your feet are together or slightly apart.
2
Setup
Before initiating the movement, slightly engage your core to stabilize your pelvis and maintain a neutral spine in the lumbar region.
3
Inhale deeply, then as you exhale, slowly lift your chest and shoulders off the floor by contracting your lower back muscles. Keep your neck neutral and aligned with your spine.
4
Continue to lift until you feel a strong, comfortable contraction in your erector spinae. Ensure the movement primarily comes from your lower back, not your neck or momentum.
5
Inhale as you slowly and with controlled movement lower your torso back down to the starting position. Maintain tension in your core throughout the descent.
6
Repeat for the desired number of repetitions, focusing on smooth, controlled movement rather than using any momentum.

Tips

Focus on controlled movement: Avoid using momentum to lift your torso; instead, concentrate on a slow, deliberate contraction and release of your lower back muscles.
Maintain a neutral neck: Keep your gaze directed towards the floor throughout the movement to prevent neck strain and ensure the focus remains on your lower back.
Breathe effectively: Inhale as you lower and exhale as you lift to support core stability and maximize muscle engagement during the concentric phase.
Gentle range of motion: Only lift as high as comfortable without pain; excessive arching can put undue stress on the lumbar spine.

Common Mistakes

×Arching the neck excessively: Avoid craning your neck upwards; instead, keep your neck neutral and in line with your spine by gazing at the floor.
×Using momentum: Do not jerk your body up quickly; perform the movement slowly and with control to effectively engage the erector spinae.
×Lifting too high: Do not hyperextend your lower back past a comfortable range; only lift until you feel a strong contraction without pain.