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

Table Top Bridge

Master the Table Top Bridge to strengthen your glutes, hamstrings, and core while improving shoulder stability and mobility.

Beginner

Compound

Push

1 min per set30s rest

Hips

Body weight

Description

A full body workout that primarily targets the glutes, hamstrings, and lower back. The exercise involves lifting your hips off the ground while keeping your hands and feet planted firmly.

How to Do Table Top Bridge

1
Setup
Sit on the floor with your knees bent, feet flat on the ground hip-width apart. Place your hands behind you, slightly wider than shoulder-width, with fingers pointing towards your feet.
2
Setup
Ensure your torso is upright and your core is engaged to maintain a neutral spine. Your feet should be about 6-12 inches from your glutes.
3
Inhale, then exhale as you press through your hands and feet, lifting your hips off the floor towards the ceiling.
4
Continue lifting until your body forms a straight line from your knees through your hips to your shoulders, engaging your glutes and core.
5
Hold this top position briefly, squeezing your glutes, then slowly lower your hips back down to the starting position with control.

Tips

Maintain a neutral neck: Avoid craning your neck back excessively; keep your gaze directed towards your knees or slightly forward to protect your cervical spine.
Engage your core: Actively brace your abdominal muscles throughout the movement to support your lower back and prevent hyperextension.
Drive through heels and hands: Focus on pushing through your heels to maximize glute and hamstring activation, and press firmly into your palms for shoulder stability.
Control the descent: Don't just drop your hips; actively resist gravity on the way down to increase muscle time under tension and build strength.

Common Mistakes

×Sagging hips: Allowing your hips to drop below the straight line from knees to shoulders reduces glute activation; fix this by actively driving your hips higher and squeezing your glutes at the top.
×Flared elbows: Letting your elbows splay out to the sides can strain your shoulders; fix this by keeping your elbows pointing mostly backward and slightly bent, maintaining stable shoulder engagement.
×Hyperextending the neck: Cranking your head back too far can strain your neck; fix this by keeping your chin slightly tucked and maintaining a neutral spine throughout the movement.

Variations

Compound

Table Top Bridge Rotation

Enhance hip mobility and core stability with the Table Top Bridge Rotation. This dynamic bodyweight exercise strengthens your glutes, shoulders, and

Intermediate

HipsBody weight

Related Exercises

Compound

Leg Over Knee Glute Bridge

Strengthen your glutes with the Leg Over Knee Glute Bridge. This bodyweight exercise isolates each glute, improving hip stability and power.

Intermediate

HipsGluteus MaximusBody weight

Compound

Bridge Hip Abduction

Strengthen your glutes and hip abductors with the Bridge Hip Abduction. This bodyweight exercise targets hip stability and outer thigh muscles effectively.

Intermediate

HipsAdductor BrevisBody weight

Compound

Glute March

Strengthen your glutes, hips, and core with the Glute March. This bodyweight exercise improves hip stability and promotes better movement patterns.

Beginner

HipsGluteus MaximusBody weight

Compound

Twist Hip Lift

Engage your glutes and obliques with the Twist Hip Lift, a dynamic bodyweight exercise that builds core strength, stability, and rotational power.

Advanced

HipsGluteus MaximusBody weight

Compound

Dumbbell Complex Push-up Row Clean and Press

The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.

Advanced

BackChestDumbbell

Compound

Dumbbell Renegade Row to Squat

Build total-body strength with this demanding complex combining renegade rows and explosive squats.

Advanced

BackHipsDumbbell

Track Table Top Bridge in your workouts

Log sets, reps, and weight. See your progress over time.

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