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

Seal Push up

Master the Seal Push-up to enhance spinal flexibility and strengthen your lower back and core.

Intermediate

Compound

Push

1 min per set30s rest

Back

Body weight

Description

Seal Push-up is a form of push-up where you push your body up and down while keeping your pelvis on the floor and arching your back. This exercise primarily targets the lower back and abdominal muscles.

How to Do Seal Push up

1
Setup
Begin by lying face down on the floor with your legs extended straight behind you and the tops of your feet on the ground. Place your hands flat on the floor directly under your shoulders, with your fingers pointing forward.
2
Setup
Ensure your pelvis and hips remain in firm contact with the floor throughout the entire exercise, creating an anchor point for your spinal extension.
3
Exhale as you press down through your hands, straightening your arms to lift your chest and upper torso off the floor. Keep your shoulders relaxed and away from your ears.
4
Continue to push up, arching your back and extending your spine as much as comfortably possible, allowing your head to follow the natural curve and looking slightly upward. Feel the stretch in your abdominal muscles and engagement in your lower back.
5
Inhale as you slowly and with control lower your upper body back down to the starting position, allowing your chest to gently return to the floor.

Tips

Focus on the spinal extension rather than just pushing with your arms; the goal is to articulate your spine and stretch the front of your body.
Maintain a gentle engagement of your glutes to help keep your hips pressed into the floor and stabilize your lower body.
Keep your neck in line with your spine; avoid craning your neck excessively forward or backward, instead let your gaze naturally follow the upward movement.
Control the descent: do not just drop back down. Slowly lower your torso to maximize the eccentric benefits and build strength and flexibility.

Common Mistakes

×Lifting the pelvis or hips off the floor negates the specific spinal extension benefit; actively press your hips into the ground throughout the movement to isolate the lower back and core stretch.
×Shrugging the shoulders up towards the ears can cause neck strain; keep your shoulders depressed and retracted, creating space between your ears and shoulders.
×Rushing through the movement prevents proper flexibility gains; perform each repetition slowly and with control, especially during the lowering phase, to maximize benefits.