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

Prisoner Get-up

Build total body strength and stability with the Prisoner Get-up. This bodyweight exercise targets glutes, hamstrings, and core, transitioning from

Intermediate

Compound

Push

1 min per set30s rest

Thighs

Body weight

Description

A full-body exercise that primarily targets the glutes, hamstrings, and core, with secondary emphasis on the shoulders and arms. The exercise begins in a kneeling position, moves to a half-kneeling position, and then fully standing, often with hands behind the head.

How to Do Prisoner Get-up

1
Setup
Begin kneeling on the floor, engaging your core, with your hands interlocked behind your head and elbows flared out.
2
Bring one foot forward, placing it flat on the floor directly beneath your knee, transitioning into a half-kneeling position.
3
Drive through the heel of your front foot, pushing off the back knee to stand up fully, maintaining an upright torso and engaged core.
4
Reverse the movement by stepping back with one foot to a half-kneeling position, then carefully lowering the other knee to return to the starting kneeling position.
5
Complete the desired repetitions, alternating which leg leads the movement for each get-up and return to ensure balanced development.

Tips

Maintain strong core engagement throughout the entire exercise to protect your lower back and enhance overall stability.
Control the movement in both the upward and downward phases; avoid using momentum to stand or collapsing when returning to kneeling.
Focus on driving through the heel of your front foot when standing up to maximize glute and hamstring activation.
Keep your elbows wide and hands gently behind your head, avoiding any pulling on your neck to maintain proper posture.

Common Mistakes

×Rushing the movement and using momentum rather than controlled strength can reduce effectiveness; slow down each phase, focusing on muscle engagement to maximize benefit.
×Letting the knees collapse inward when standing or lowering can lead to instability; actively push your knees outward slightly, keeping them aligned over your toes.
×Rounding the back or leaning excessively forward compromises spinal integrity; keep your chest lifted and maintain a neutral spine throughout the entire exercise by bracing your core.