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

Pelvic Tilt Into Bridge

Learn the Pelvic Tilt into Bridge to gently mobilize your spine, activate glutes, and improve hip stability.

Beginner

Compound

Push

1 min per set30s rest

Hips

Body weight

Description

This exercise involves a gentle movement to stretch the lower back and hip muscles, starting from a supine position with knees bent, leading to a bridge pose by lifting the hips.

How to Do Pelvic Tilt Into Bridge

1
Setup
Lie on your back with knees bent, feet flat on the floor hip-width apart, and heels a few inches from your glutes. Place your arms by your sides with palms down.
2
Setup
Gently flatten your lower back into the floor by tilting your pelvis, engaging your abdominal muscles slightly. This is the initial pelvic tilt.
3
Exhale as you slowly lift your hips off the floor, articulating your spine one vertebra at a time until your body forms a straight line from your shoulders to your knees. Squeeze your glutes at the top.
4
Inhale as you slowly lower your hips back down to the starting position, articulating your spine one vertebra at a time, allowing your tailbone to be the last part to touch the floor.

Tips

Focus on articulating your spine: Imagine peeling your spine off the floor one vertebra at a time on the way up, and laying it back down the same way on the descent, to maximize spinal mobility.
Engage your glutes: Actively squeeze your gluteal muscles throughout the entire upward phase and at the peak of the bridge to ensure they are the primary movers.
Maintain a neutral neck: Keep your gaze directed towards the ceiling and avoid craning your neck, allowing your head to remain relaxed on the floor.
Control the movement: Avoid using momentum; perform each repetition slowly and with control, particularly during the lowering phase, to build strength and body awareness.

Common Mistakes

×Arching the lower back excessively: Instead of pushing your hips too high and arching your lumbar spine, focus on maintaining a straight line from shoulders to knees by engaging your core and glutes.
×Pushing through the toes or heels only: Ensure even pressure through your entire foot by distributing your weight between your heels and the balls of your feet to properly engage your glutes and hamstrings.
×Rushing the movement: Slow down the tempo, especially during the eccentric (lowering) phase, to increase time under tension and improve muscle control.