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 Lat Foam Rolling

Release tension and improve flexibility in your latissimus dorsi with foam rolling.

Beginner

Isolation

Static

1 min per set30s rest

Back

Roll

Description

A self-myofascial release technique that uses a foam roller to improve flexibility, function, performance, and reduce injuries. In this exercise, you roll your lat muscle over the foam roller to release tension.

How to Do Roll Lat Foam Rolling

1
Setup
Lie on your side with the foam roller placed under your armpit, perpendicular to your body, targeting the upper part of your latissimus dorsi.
2
Setup
Extend your bottom arm overhead and rest your head in your hand or on the floor, while your top arm can be used for support on the floor in front of you.
3
Slowly roll your body down towards your waist, allowing the foam roller to move along the entire length of your lat muscle.
4
When you find a tender spot, pause on it for 20-30 seconds, applying steady pressure and breathing deeply to encourage muscle release.
5
Continue rolling back up towards your armpit, covering the entire lat muscle, and repeat the process for the desired duration on one side before switching.

Tips

Adjust pressure by using your supporting hand and feet on the floor; lessen the pressure by taking more weight on your limbs, or increase it by leaning more onto the roller.
Experiment with slight rotations of your torso to target different angles of the lat muscle, ensuring a comprehensive release.
Maintain slow, controlled movements throughout the rolling process, allowing your muscles time to respond to the pressure and release tension effectively.
Focus on deep, diaphragmatic breathing while on tender spots to help relax the muscle and facilitate a deeper release.

Common Mistakes

×Rolling too quickly prevents the muscle from properly releasing tension; instead, move slowly and deliberately, pausing on any sensitive areas.
×Applying direct pressure to your armpit or shoulder joint can cause discomfort or injury; ensure the roller stays on the fleshy part of your lat muscle, just below the armpit.
×Holding your breath while on tender spots increases muscle guarding; consciously breathe deeply and calmly to help the muscle relax and release.

Variations

Compound

Foam Roll Serratus Wall Slide

Enhance shoulder mobility and activate your serratus anterior with the Foam Roll Serratus Wall Slide. Improve overhead reach and posture safely.

Intermediate

BackSerratus AnteriorRoll

Related Exercises

Isolation

Roll Kneeling Upper Back Rotation

Release upper back tension and improve thoracic mobility with this foam roller rotation stretch.

Intermediate

BackRoll

Isolation

Roll Side Lat Stretch

Deeply stretch your latissimus dorsi with the Roll Side Lat Stretch. This effective exercise improves shoulder mobility, reduces back tension, and

Beginner

BackLatissimus DorsiRoll

Isolation

Roll Ball Latissimus Dorsi

Release tension in your latissimus dorsi muscles with a roll ball. This effective self-massage technique improves flexibility and reduces muscle soreness

Intermediate

BackRollball