"I don't think about my prolapse anymore, I'm symptom-free most days"
~ Natalie (3 months)
Tried Kegels but still struggling with symptoms?
If you've got prolapse heaviness, bulging or leaking and haven't seen improvements with Kegels, hypopressives offer a different way to support your pelvic floor and help improve symptoms.
Loved by women in France and Spain, hypopressives are a whole-body exercise technique that combines specific postures with an apnoea breath. During the hypopressives apnoea breath, the pelvic floor lifts and contracts naturally, whilst also working your deep core.
Hypopressives offer an evidence-based, effective whole body alternative to traditional pelvic floor exercises.
What can hypopressives help with?
Tampon falling-out feeling
Diastasis recti and core strength
Needing to pee at night
Bowel symptoms, bloating and constipation
Tight pelvic floor
Bladder leaks and urgency
Prolapse heaviness
Returning to exercise
What are hypopressives?
"Hypopressive exercises work by creating an automatic contraction and lift of your pelvic floor, targeting common pelvic floor and core symptoms like weakness, pelvic organ prolapse, heaviness, leaking, tightness and diastasis recti"
Alice Housman
Former NHS gynae nurse & founder of the Create Lift Programme®
WATCH KEGELS VS HYPOPRESSIVES ON ULTRASOUND SCAN HERE!
"My rectocele has reduced from a grade 2 to a grade 1!"
~ Melanie (3 months)
AS FEATURED
Find the right hypopressives programme for you
Trusted by women across the UK and internationally • Data supported Create Lift Programme® • 1 million+ YouTube views
New to hypopressives? Start here
The 14 Day Hypopressives Starter Plan is designed for complete beginners. The plan takes you through the foundations step-by-step, helping you to learn the apnoea breath and start working towards improving prolapse symptoms, core weakness and bladder leaks. Includes 2 x technique check-ins with me.
"I’ve absolutely loved your course and I’m already feeling the benefits! It’s exactly what I’ve been looking for."
Sarah (Day 14)
"I no longer have symptoms and my prolapses have reduced to a grade 1"
~ Kelsey (3 months)
Hi, I'm Alice!
I'm a former NHS gynaecology nurse, mum of three and founder of Create Lift ® hypopressives.
After developing a prolapse following the birth of my third baby, I was left with everyday prolapse heaviness, bulging sensations and bladder symptoms. Kegels didn't work for me and I was told the only option for me now would be surgery.
I refused to believe there was nothing else that could help me and soon after, I discovered hypopressives. They made a huge difference to my symptoms - the heaviness and bulging resolved, my bladder symptoms improved and I could use tampons again. I couldn't believe I hadn't been told about them sooner!
Since then, I've spent years specialising in hypopressives for pelvic health, helping hundreds of women improve their symptoms and feel stronger and more confident in their bodies.
And through my online Create Lift ® programmes, you can learn and practise with my guidance, from the comfort and privacy of your own home.
You deserve to live your life without worrying about your pelvic floor
Not ready to jump in yet?
Grab your free guide instead - inside you'll discover:
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Why pelvic floor exercises don't always work
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Whether hypopressives may be right for you
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The latest evidence supporting this approach
"I am feeling a lessening of my symptoms already. When I do notice my prolapse, I find a few hypopressives often help it recede!"
Cathy (Day 6)
Create Lift ® Before and After
Prolapse Symptom Graphs
Our published 2024 Service Evaluation looked at the experiences of 140 women we worked with 1:1, with a diagnosed pelvic organ prolapse.
Here are a few graphs from the evaluation:
"I never thought I'd run again"
A mum of five from Cape Town shares how she went from considering surgery for her prolapse to returning to running and training for a marathon after completing 3 months of hypopressives.
Ready to get started?
Trusted by women across the UK and internationally • Data supported Create Lift Programme® • 1 million+ YouTube views
Beginners - start here:
The 14 Day Hypopressives Starter Plan is designed for complete beginners. The plan takes you through the foundations step-by-step, helping you to learn the apnoea breath and start working towards improving prolapse symptoms, core weakness and bladder leaks. Includes 2 x technique check-ins with me.
