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.
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.
For women looking for a different approach to managing prolapse or bladder symptoms, hypopressives offer a non-surgical option to explore - sometimes you just need a different approach.
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
Find the right support for you
New to hypopressives? Start here
Your Guided 14 Day Hypopressives Plan
Learn the foundations step-by-step, including the apnoea breath and your first 5 hypopressives poses. Build confidence with your technique and start a regular practise.
£47
Love hypopressives and want to continue?
Completing the 14 Day Plan unlocks my 12 week Create Lift® Guided Programme with 12 additional poses, structured progression (based on our data supported programme) and technique support clinics.
£347 · only available after completing the 14 Day Plan.
Want personal support?
Create Lift ® 1:1 with Alice
Over 14 weeks, we'll work together 1:1, building your hypopressives practice around your symptoms and goals, with tailored progressions to help you get the best results.
We'll be using the original Create Lift ® 1:1 data supported framework, and Create Lift ® Advanced Programme.
£1,199 (or £450 per month for 3 months)
Not sure about committing to a programme?
Trusted by women across the UK and internationally • Data supported Create Lift Programme® • 940,000+ YouTube views
"I’ve absolutely loved your course and I’m already feeling the benefits! It’s exactly what I’ve been looking for."
Anon Day 14 (Guided 14 Day Plan)
You deserve to live your life without worrying about your pelvic floor
Pelvic floor symptoms can impact so many areas of our lives.
You might find yourself avoiding exercise, thinking twice about lifting your children, worrying about where the nearest toilet is, or worrying whether your prolapse will get worse.
And sometimes it's simply the constant awareness of it - checking how things feel, adjusting what you do and wondering whether you'll ever feel like yourself again.
Improving your symptoms and pelvic floor function can mean enjoying days out, getting back to exercising, travelling confidently, having great sex, playing with your children or grandchildren or simply getting through the day without thinking about your pelvic floor all the time.
That's what we're working towards.
"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 (Guided 14 Day Plan)
Hi, I'm Alice!
I'm Alice Housman, a former NHS gynaecology nurse and the founder of the Create Lift ® hypopressives.
After developing a prolapse following the birth of my third baby, I spent 18 months living with bulging, heaviness and bladder symptoms. I'd tried pelvic floor exercises, but my symptoms weren't improving and I was offered surgery.
Then I found hypopressives...
As my symptoms improved, I became fascinated by the technique - not only as someone living with prolapse, but through my clinical background. There was very little data available and no tutorials online at the time.
I've since spent years specialising in hypopressives and pelvic health, supporting hundreds of women and training health and fitness professionals to use the technique. I've also been growing my YouTube channel where I have practise flows and teaching available for free.
What happens when women follow Create Lift ® hypopressives?
I don't believe women should have to rely on promises or before-and-after stories alone.
That's why we evaluated four years of outcomes from women who completed my Create Lift ® hypopressives programme.
The median improvement in prolapse symptoms and quality-of-life scores was 73% over the 14 week programme.
94% reported an improvement of at least 50%
61% reported an improvement of at least 70%
These are real-world outcomes from our private hypopressives practice and they have given us valuable data about the outcomes women experienced while following the programme 1:1.
Our new Guided 14 Day Plan and Create Lift ® Guided 12 week programme are based on our original Create Lift ® hypopressives 1:1 programme, making our data-supported methodology available to more people who need it.
See what happens during the hypopressives breathwork
The dark area in the centre of the scan is the bladder.
Watch what happens during a pelvic floor contraction (Kegel), and then during the hypopressives apnoea breath (hypopressives).
Real women, real lives, real change
Every woman's journey is different, but many tell me they start in exactly the same place: worried, overwhelmed and unsure whether anything could really make a difference.
The aim of Create Lift® is to help you to reduce or eliminate your symptoms in everyday life, so you can live your life without constantly thinking about, or worrying about your pelvic floor.
"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 Create Lift ® 1:1.
"I no longer have symptoms and my prolapses have reduced to a grade 1"
~ Kelsey (Create Lift ® 1:1)
Create Lift ® Before and After 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 don't think about my prolapse anymore, I'm symptom-free most days"
~ Natalie (Create Lift ® 1:1)
What makes hypopressives different?
Traditional pelvic floor exercises focus on consciously contracting and relaxing the pelvic floor muscles.
Hypopressives take a different approach.
They combine breathing, postural work and an apnoea breath that creates a natural lifting response through the pelvic floor, while integrating the diaphragm, deep core and postural muscles.
Pelvic floor
A natural lifting response occurs with the apnoea breath - improving tone, the endurance of the pelvic floor and reflex activity (e.g. when you cough or sneeze)
Core
Hypopressives tone and strengthen the deep abdominal muscles and are a great technique to help improve diastasis recti. They also naturally slim the waist.
Breathing and posture
The technique works with breathing mechanics, pelvic floor and diaphragm synergy, and posture, rather than working the pelvic floor in isolation. We use a variety of different hypopressives poses to help you get the most benefits from the technique.
Hypopressives taught with experience, data and care
My approach brings together my nursing background, years of specialist hypopressives training, experience supporting women with pelvic floor symptoms and the outcome data we've collected through our Service Evaluation.
Former NHS gynaecology nurse • 600+ supported 1:1 • Published UK Service Evaluation • 200+ professionals trained • 940k+YouTube views
Want to practise hypopressives with me for free?
I believe good-quality hypopressives education should be accessible to everyone struggling with symptoms.
That's why I've built a growing library of free hypopressives practises and teaching on YouTube, so if paying for a programme isn't right for you, you can still learn with me.
"My rectocele has reduced from a grade 2 to a grade 1!"
~ Melanie (Create Lift ® 1:1)
Get your free guide
Inside you'll discover:
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Why pelvic floor exercises don't always improve prolapse or bladder symptoms
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How hypopressives work differently
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Whether hypopressives may be right for you
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The latest evidence supporting this approach