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 Rotation

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

Intermediate

Compound

Push

1 min per set30s rest

Hips

Body weight

Description

This exercise involves lying flat on your back and lifting your hips off the ground while keeping your back straight. It engages your core and improves mobility.

How to Do Table Top Bridge Rotation

1
Setup
Sit on the floor with your knees bent, feet flat on the ground hip-width apart, and hands placed behind you about shoulder-width apart, fingers pointing forward or slightly out.
2
Setup
Press through your hands and feet to lift your hips off the ground until your body forms a straight line from your knees to your shoulders, creating a 'table top' position with your shins vertical and shoulders stacked over wrists.
3
From the table top, inhale and shift your weight slightly onto your supporting hand and the opposite foot, preparing for the rotation.
4
Exhale as you lift your free hand and foot off the ground, rotating your torso and sweeping your free arm underneath your body towards the opposite side, keeping your hips elevated.
5
Control the rotation, engaging your core to maintain stability and reaching as far as comfortable while keeping your supporting arm straight.
6
Reverse the movement to return to the starting table top position, then repeat the rotation on the other side, alternating for the desired duration.

Tips

Focus on initiating the rotation from your thoracic spine, not just your shoulder, to maximize mobility benefits.
Keep your hips actively engaged and elevated throughout the entire movement to maintain the 'table top' height and prevent sagging.
Maintain a steady gaze forward or slightly towards your rotating hand to help guide your body through the movement and improve balance.
Breathe deeply and rhythmically; exhale during the rotation phase to facilitate core engagement and inhale as you return to the table top.

Common Mistakes

×Allowing hips to drop during the rotation compromises core engagement; actively squeeze your glutes to keep your hips lifted and stable.
×Rushing the movement reduces control and mobility benefits; perform each rotation slowly and deliberately, focusing on the quality of movement.
×Not rotating enough indicates limited thoracic mobility; try to reach further with your sweeping arm while maintaining hip stability to improve range of motion.

Variations

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

Side Bridge Hip Abduction

Master the Side Bridge Hip Abduction to strengthen your obliques, glutes, and hip abductors.

Advanced

HipsObliquesBody weight

Compound

Table Top Bridge

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

Beginner

HipsDeltoid PosteriorBody weight

Related Exercises

Compound

Bodyweight Single Leg RDL

Master the bodyweight single leg RDL to build strength, balance, and stability in your glutes and hamstrings.

Intermediate

HipsBody weight

Isolation

Half Seated Leg Circle

Perform half seated leg circles to enhance hip mobility and strengthen hip flexors and core stabilizers. This controlled movement improves joint health.

Intermediate

HipsBody weight

Compound

Straight Leg Hip Bridge

Strengthen your glutes, hamstrings, and core with the Straight Leg Hip Bridge. This effective bodyweight exercise improves hip extension and stability.

Intermediate

HipsBody weight

Compound

Side Bridge with Bent Leg

Strengthen your core, obliques, and hip abductors with the Side Bridge with Bent Leg. This effective bodyweight exercise builds stability and endurance.

Intermediate

HipsBody weight