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

Weighted Hyperextension (on stability ball)

Strengthen your lower back and glutes with weighted hyperextensions on a stability ball.

Intermediate

Compound

Pull

1 min per set2 min rest

Waist

Weighted

Description

A strength training exercise where you lay prone on a stability ball holding a weight, then lift your upper body.

How to Do Weighted Hyperextension (on stability ball)

1
Setup
Position yourself prone on a stability ball with the ball under your hips and lower abdomen, allowing your torso to hang forward. Your feet should be hip-width apart and firmly planted against a wall or heavy object for stability.
2
Setup
Hold a dumbbell or weight plate close to your chest with both hands, ensuring a secure grip. Keep your spine in a neutral position, avoiding any rounding or excessive arching.
3
Inhale and slowly extend your torso upwards by contracting your glutes and erector spinae, lifting your chest until your body forms a straight line from head to heels. Avoid hyperextending past a neutral spine.
4
Hold the peak contraction briefly, focusing on the engagement of your lower back muscles.
5
Exhale and slowly lower your torso back to the starting position, maintaining control throughout the movement and feeling a stretch in your lower back.
6
Repeat for the desired number of repetitions, ensuring smooth and controlled movements.

Tips

Control the descent: Actively resist gravity on the way down to maximize muscle engagement and prevent injury, rather than just dropping.
Focus on glute activation: Initiate the movement by squeezing your glutes, which helps protect your lower back and ensures proper muscle recruitment.
Keep the weight close: Holding the weight close to your chest reduces leverage and makes the exercise more manageable, allowing for better form and less strain.
Maintain a neutral neck: Keep your head in line with your spine throughout the movement; avoid craning your neck upwards or letting it drop excessively.

Common Mistakes

×Hyperextending the spine: Avoid arching your lower back excessively at the top; instead, stop when your body forms a straight line to protect your lumbar spine.
×Using momentum: Do not swing your torso up using momentum; focus on a slow, controlled lift driven by your lower back and glutes.
×Losing core engagement: Prevent your hips from lifting off the ball excessively by actively engaging your core throughout the movement to maintain stability.