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

Roll Ball Lumbar - Diagonal

Improve lower back strength and flexibility with the Roll Ball Lumbar Diagonal. This exercise uses a roll ball to release tension and enhance mobility

Intermediate

Compound

Push

1 min per set30s rest

Hips

Rollball

Description

This exercise involves rolling a ball in a diagonal pattern while maintaining a lumbar extension. It is designed to improve lower back strength and flexibility.

How to Do Roll Ball Lumbar - Diagonal

1
Setup
Lie on your back with knees bent and feet flat on the floor. Place the roll ball under one side of your lower back, just above the hip bone and to the side of your spine.
2
Setup
Ensure the ball is positioned comfortably, allowing you to apply gentle pressure without sharp pain. Your core should be lightly engaged to protect your spine.
3
Gently apply your body weight onto the ball, slowly rolling it in a diagonal direction upwards and across your lower back towards the opposite side of your spine.
4
Continue rolling the ball along this diagonal path, exploring any tender spots, until you reach the opposite side of your lumbar spine or a comfortable endpoint.
5
Reverse the movement, rolling the ball back down the diagonal path to your starting position, maintaining consistent pressure throughout the movement.
6
After completing repetitions on one side, reposition the ball to the other side of your lower back and repeat the diagonal rolling pattern.

Tips

Regulate pressure by using your feet and glutes to lift or lower your hips, controlling how much body weight is applied to the ball.
Breathe deeply and slowly throughout the exercise, exhaling as you roll over tender areas to help relax the muscles.
Move with extreme slowness and intention, pausing on any specific tight spots for 5-10 seconds to allow for deeper release.
Maintain a neutral spine as much as possible; avoid excessive arching or flattening of your lumbar curve by engaging your abdominal muscles.

Common Mistakes

×Rolling too quickly or applying excessive pressure can cause discomfort or bruising; instead, move slowly and adjust pressure to a tolerable level.
×Holding your breath while rolling over tight areas can increase tension; remember to breathe continuously and deeply to promote relaxation.
×Failing to engage your core can lead to inefficient muscle targeting and potential strain; gently brace your abdominal muscles to stabilize your spine.

Variations

Compound

Roll Ball Lower Back

Uses a rollball to gently stretch and release tension in the lower back, targeting the erector spinae muscles for improved flexibility and pain relief.

Beginner

HipsErector SpinaeRollball

Related Exercises

Isolation

Roll Ball Adductors

Improve inner thigh flexibility and strength with Roll Ball Adductors. This exercise effectively targets your adductor muscles for better hip mobility.

Beginner

HipsRollball