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

Suspender Front Plank

Master the Suspender Front Plank, an advanced core exercise that builds incredible abdominal strength and stability by holding a plank position with your

Advanced

Compound

Static

1 min per set1 min rest

Waist

Suspension

Description

A challenging core exercise that involves maintaining a front plank position while suspending on straps.

How to Do Suspender Front Plank

1
Setup
Adjust the suspension straps so the foot cradles hang approximately mid-calf height when standing. Lie face down on the floor with your head facing away from the anchor point.
2
Setup
Carefully place your feet, one at a time, into the foot cradles, ensuring the tops of your feet or ankles are comfortably supported in the straps.
3
Push up onto your forearms and elbows, positioning your elbows directly beneath your shoulders. Engage your core to lift your body into a straight line from head to heels.
4
Actively brace your core, squeeze your glutes, and tense your quadriceps to maintain a rigid body position. Prevent any sagging in your hips or arching in your lower back.
5
Hold this plank position for the prescribed duration, focusing on controlled, steady breathing throughout the entire hold.

Tips

Focus on "hollowing" your abdomen by gently drawing your belly button towards your spine, which helps to activate the deep transverse abdominis.
Imagine pushing the floor away with your forearms and actively squeezing your glutes to maintain a straight line and prevent hip sag.
Keep your gaze slightly forward or directly down between your hands to maintain a neutral cervical spine alignment throughout the hold.
To increase difficulty, you can slightly widen your foot stance or gently rock your body forward and backward a few inches from the ankles.

Common Mistakes

×Sagging Hips: Allowing your hips to drop towards the floor indicates a lack of core engagement; fix this by actively squeezing your glutes and tightening your abdominal muscles to lift your hips into alignment.
×Elevated Hips/Piking: Raising your hips too high (piking) reduces the core challenge; correct this by lowering your hips until your body forms a straight line from head to heels, engaging your core more effectively.
×Rounded Shoulders: Letting your shoulders round forward places undue stress on the upper back; prevent this by actively pressing your forearms into the floor and engaging your lats to keep your shoulders pulled back and down.

Variations

Compound

Front Plank

Strengthen your entire core, shoulders, and glutes with the Front Plank. This static exercise builds abdominal endurance and improves postural stability.

Intermediate

WaistRectus AbdominisBody weight

Compound

Front Plank Toe Tap

Engage your core and glutes with the Front Plank Toe Tap. Maintain a strong plank while tapping your toes to the side for improved stability.

Intermediate

WaistGluteus MediusBody weight

Compound

Weighted Front Plank

Strengthen your entire core, hips, and shoulders with the Weighted Front Plank. Enhance abdominal stability and endurance by adding external resistance.

Intermediate

WaistWeighted

Compound

One Arm Front Plank

Challenge your core stability and strengthen your obliques and rectus abdominis with the One Arm Front Plank.

Intermediate

WaistObliquesBody weight

Related Exercises

Compound

Side Plank

Strengthen your obliques and entire core with the side plank. This effective bodyweight exercise builds stability, improves posture, and targets abdominal

Intermediate

WaistObliquesBody weight

Compound

Band Front Plank with Single Arm Pulldown

Challenge your core and back with the Band Front Plank with Single Arm Pulldown. This advanced exercise builds stability, strength, and endurance.

Advanced

BackWaistBand

Compound

Stability Ball Front Plank

Challenge your core with the Stability Ball Front Plank. This exercise uses a stability ball to intensify a traditional plank, enhancing abdominal

Intermediate

WaistStability ball

Compound

Plank Lateral Raise

Strengthen your core, shoulders, and back with the Plank Lateral Raise. This dynamic exercise combines a plank with an arm raise to challenge stability

Intermediate

WaistBody weight