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

Seated Forward Bend Stretch on a Chair

Improve flexibility in your lower back and hamstrings with the Seated Forward Bend Stretch on a Chair.

Beginner

Compound

Static

30s per set10s rest

Stretching

Body weight

Description

This stretching exercise involves sitting on a chair and reaching forward to stretch the lower back and hamstring muscles.

How to Do Seated Forward Bend Stretch on a Chair

1
Setup
Sit tall on the edge of a sturdy chair with your feet flat on the floor, hip-width apart, and knees directly over your ankles.
2
Setup
Ensure your back is straight and your shoulders are relaxed, maintaining a neutral spine throughout your torso.
3
Inhale deeply, then as you exhale, slowly hinge forward from your hips, keeping your back straight for as long as possible.
4
Allow your torso to fold towards your thighs, reaching your hands towards your shins, ankles, or the floor, letting your head relax.
5
Hold the stretch for 30 seconds, breathing deeply and allowing your body to relax further into the stretch with each exhale.

Tips

Focus on hinging from your hips, not rounding your upper back excessively, to effectively target the hamstrings and lower back.
Use your breath to deepen the stretch; exhale as you reach further, and never bounce into the stretch, which can cause injury.
If you cannot reach the floor, rest your hands on your shins or ankles, or place a yoga block or thick book on the floor to reach.
Keep a slight bend in your knees if you feel excessive tension in your hamstrings, gradually straightening them as your flexibility improves.

Common Mistakes

×Rounding the upper back instead of hinging from the hips reduces the stretch on the hamstrings and lower back; focus on leading with your chest and keeping your spine long.
×Holding your breath or bouncing into the stretch can create tension or risk injury; instead, breathe deeply and smoothly, allowing your body to relax naturally.
×Forcing the stretch too far can strain muscles; only go as far as you feel a gentle pull, not pain, and allow gravity to assist over time.