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

Plank on Hands

Strengthen your core, shoulders, and hips with the Plank on Hands. This fundamental bodyweight exercise builds full-body stability and endurance.

Intermediate

Compound

Static

1 min per set30s rest

Waist

Body weight

Description

A plank exercise performed on hands instead of forearms to engage the core and entire body.

How to Do Plank on Hands

1
Setup
Begin in a push-up position with your hands directly under your shoulders, fingers pointing forward, and feet hip-width apart.
2
Setup
Extend your legs straight behind you, balancing on the balls of your feet, and engage your core, glutes, and quadriceps.
3
Maintain a rigid, straight line from the crown of your head through your shoulders, hips, and down to your heels.
4
Hold this static position, breathing steadily and deeply, ensuring your hips do not sag towards the floor or pike up towards the ceiling.

Tips

Actively push the floor away through your palms to engage your serratus anterior and prevent your shoulders from shrugging towards your ears.
Keep your neck in a neutral position by looking slightly forward on the floor, avoiding letting your head drop or hyperextend.
Squeeze your glutes and quadriceps throughout the hold to enhance full-body stability and prevent your hips from sagging.
Focus on diaphragmatic breathing, inhaling deeply through your nose and exhaling slowly through your mouth, to maintain core engagement and oxygen flow.

Common Mistakes

×Avoid letting your hips sag towards the floor by actively squeezing your glutes and engaging your deep core muscles to maintain a straight line.
×Prevent your hips from piking too high towards the ceiling by maintaining a straight line from head to heels, ensuring your shoulders remain directly over your hands.
×Do not round your upper back; instead, maintain a neutral spine by gently drawing your shoulder blades down and back.

BackChestDumbbell

Track Plank on Hands in your workouts

Log sets, reps, and weight. See your progress over time.

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