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

Spine (Lumbar) - Rotation

Improve spinal flexibility and relieve lower back tension with this gentle supine lumbar rotation stretch, promoting better range of motion.

Beginner

Isolation

Static

1 min per set15s rest

Hips

Body weight

Description

A gentle stretch exercise primarily focused on improving the flexibility and range of motion of the lumbar region of the spine.

How to Do Spine (Lumbar) - Rotation

1
Setup
Lie flat on your back on the floor, keeping your head and neck relaxed. Bend your knees and place your feet flat on the floor, about hip-width apart.
2
Setup
Extend your arms out to the sides at shoulder height, palms facing up, ensuring your shoulders remain pressed into the floor.
3
Slowly lower both knees together to one side, such as the right, maintaining contact between your shoulders and the floor.
4
Hold the stretch for the prescribed duration, focusing on a gentle rotation in your lower back without feeling any sharp pain.
5
Gently engage your core muscles to bring your knees back to the center position.
6
Repeat the movement by lowering your knees to the opposite side, ensuring both shoulders remain grounded throughout the rotation.

Tips

Breathe deeply and slowly throughout the stretch to help relax your muscles and increase your range of motion.
Keep your shoulders firmly pressed against the floor to maximize the rotational stretch in your lumbar spine and prevent compensation.
Control the descent and ascent of your knees, moving slowly and deliberately rather than allowing gravity to pull them down.
Only rotate your knees as far as comfortable; the goal is a gentle stretch, not pain or strain in your lower back.

Common Mistakes

×Lifting your shoulders off the floor reduces the effective stretch on the lumbar spine; ensure both shoulders remain pressed into the floor to maintain proper alignment.
×Rushing the movement or bouncing into the stretch can cause injury; perform the rotation slowly and with control, allowing your body to gently ease into the stretch.
×Letting your knees drop too far without control can strain the lower back; only lower them to a comfortable range where you feel a gentle stretch, stopping before any discomfort.

Variations

Isolation

Spine (Lumbar) - Extension

Improve lumbar spine flexibility and relieve back pain with this gentle bodyweight extension stretch. Enhance your posture and spinal health effectively.

Beginner

HipsBody weight

Compound

Spine (Lumbar) - Lateral Flexion

Improve spinal mobility and relieve tension in your lower back and obliques with this gentle bodyweight lateral flexion stretch.

Beginner

HipsBody weight

Isolation

Spine (Lumbar) - Flexion

Gently flex your lumbar spine to improve lower back flexibility and relieve tension.

Beginner

HipsBody weight

Related Exercises

Compound

Spine Backbend Stretch

Enhance spinal flexibility and relieve tension with the Spine Backbend Stretch. Gently extend your spine to improve posture and open the chest.

Beginner

HipsErector SpinaeBody weight

Isolation

Hip - Flexion

Improve hip mobility and flexibility with this bodyweight hip flexion exercise. Safely increase the range of motion in your hip joint for better movement.

Beginner

HipsBody weight