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

Resistance Band Horizontal Pallof Press

Strengthen your core and improve rotational stability with the Resistance Band Horizontal Pallof Press.

Intermediate

Compound

Push

1 min per set30s rest

Waist

Resistance Band

Description

A core stabilization exercise where the individual stands sideways to the resistance band's anchor point, extends their arms and resists the pull of the band.

How to Do Resistance Band Horizontal Pallof Press

1
Setup
Anchor a resistance band at chest height. Stand sideways to the anchor point, about arm's length away, with your feet shoulder-width apart.
2
Setup
Grasp the band handle with both hands, hands stacked on top of each other, pulling it to the center of your chest. Brace your core and keep your shoulders down and back.
3
Exhale as you slowly extend your arms straight out in front of your chest, resisting the band's pull trying to rotate your torso towards the anchor.
4
Hold your arms fully extended for 1-2 seconds, maintaining a strong, stable core and preventing any rotation.
5
Inhale as you slowly and with control return your hands back to the center of your chest, resisting the band's pull throughout the movement. Complete all reps on one side, then switch sides.

Tips

Maintain a rigid torso throughout the entire movement by bracing your core as if preparing for impact; imagine a straight line from your head to your heels.
Control the band's resistance on both the extension and return phases; do not allow the band to quickly pull your hands back to your chest.
Keep your hips and shoulders square to the wall in front of you; resist any tendency for your body to rotate towards the anchor point.
Adjust your distance from the anchor point to modify resistance: moving further away increases the challenge, while moving closer decreases it.

Common Mistakes

×Allowing the torso to rotate: Prevent your chest and hips from twisting towards the anchor point by actively engaging your obliques and keeping your core tightly braced.
×Rushing the movement: Execute both the extension and return phases slowly and with control, fighting the band's pull to maximize time under tension and core engagement.
×Shrugging the shoulders: Keep your shoulders depressed and retracted (down and back) away from your ears throughout the exercise to prevent neck tension and ensure proper posture.

Build total-body strength with this demanding complex combining renegade rows and explosive squats.

Advanced

BackHipsDumbbell

Track Resistance Band Horizontal Pallof Press in your workouts

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

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