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

Superman W to Y

Strengthen your lower back and shoulders with the Superman W to Y. This bodyweight exercise improves posture and core stability by moving arms from W to Y

Intermediate

Compound

Pull

1 min per set30s rest

Hips

Body weight

Description

A bodyweight exercise that strengthens your lower back and shoulders by moving arms from 'W' to 'Y' shape while lying prone.

How to Do Superman W to Y

1
Setup
Lie prone on a mat with your arms extended overhead, palms facing each other, and legs straight and together.
2
Setup
Engage your glutes and lower back to lift your chest, arms, and legs a few inches off the floor, maintaining a neutral neck and looking down.
3
From this elevated position, retract your shoulder blades and bend your elbows, pulling them down towards your hips to form a "W" shape with your arms, palms facing down. Exhale.
4
Inhale as you extend your arms forward and slightly out to the sides, forming a "Y" shape, keeping your chest and legs elevated.
5
Fluidly transition between the "W" and "Y" positions, focusing on controlled shoulder blade movement and maintaining continuous elevation of your torso and legs.

Tips

Maintain a neutral neck: Avoid craning your neck upwards; keep your gaze fixed on the floor to prevent strain on your cervical spine.
Focus on shoulder blade retraction: Consciously squeeze your shoulder blades together as you pull your arms into the "W" shape to maximize upper back engagement.
Control the movement: Avoid using momentum; perform each transition slowly and deliberately to keep constant tension on the target muscles.
Keep glutes engaged: Squeeze your glutes throughout the exercise to support your lower back and maintain consistent leg elevation.

Common Mistakes

×Craning the neck: Arching your neck excessively upwards can lead to strain; instead, keep your gaze down towards the mat and maintain a neutral cervical spine.
×Dropping the legs/chest: Allowing your legs or chest to drop between transitions reduces muscle activation; maintain continuous elevation throughout the entire set.
×Using momentum: Swinging your arms to transition between W and Y reduces muscle control; instead, perform slow, deliberate movements focusing on muscle contraction.