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 Lean Back on a Chair

Strengthen your core and back muscles with the Seated Lean Back, a simple yet effective bodyweight exercise performed on a chair.

Beginner

Compound

Pull

1 min per set1 min rest

Back

Body weight

Description

An exercise to strengthen the core and back muscles by leaning back on a chair while seated.

How to Do Seated Lean Back on a Chair

1
Setup
Sit tall on the edge of a sturdy chair with your feet flat on the floor, hip-width apart, ensuring your knees are bent at a 90-degree angle.
2
Setup
Place your hands across your chest, or lightly behind your head, keeping your spine neutral and core gently braced.
3
Slowly lean your torso backward, maintaining a straight line from your head to your hips, engaging your abdominal and back muscles to control the movement.
4
Lean back only as far as you can comfortably control the movement without arching your lower back or losing balance, feeling the tension in your core.
5
Exhale as you engage your core and back muscles to pull your torso back up to the upright starting position in a controlled manner.

Tips

Maintain a neutral spine throughout the entire movement; avoid rounding your upper back or excessively arching your lower back.
Control the eccentric (leaning back) phase as much as the concentric (pulling up) phase to maximize muscle engagement and prevent injury.
Keep your feet firmly planted on the floor to provide a stable base and prevent them from lifting as you lean back.
For increased difficulty, hold a light weight plate or dumbbell close to your chest as you perform the lean back.

Common Mistakes

×Rounding the back instead of maintaining a straight spine reduces core engagement; focus on hinging from your hips while keeping your chest open.
×Leaning back too far and losing control can strain the lower back; only lean as far as you can return smoothly using your core strength.
×Using momentum to return to the starting position diminishes muscle work; perform each repetition slowly and deliberately, focusing on muscle contraction.