"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.
Frequently asked questions
Kegels haven't worked for me - will hypopressives help improve my symptoms?
Hypopressives work in a different way to Kegels and many women choose to try hypopressives when Kegels haven't worked for them. We have data to support the hypopressives methodology we use and there are some great research papers which support their use as a treatment for prolapse and incontinence.
I'm completely new to hypopressives - where should I start?
You can start with the 14 Day Hypopressives Starter Plan (£47), or contact me to arrange a private one-to-one session. If you would prefer to work with me 1:1 from the start, there are more details here on Create Lift ® 1:1 (programme format and pricing).
What happens when I've completed the 14 Day Plan?
If you'd like to continue learning hypopressives, you can continue with Create Lift ® Guided, or if you would prefer one-to-one support, you can work with me in Create Lift ® 1:1. All of my programmes are based on our data-supported Create Lift ® methodology and all include live sessions online with me so you can check your technique and ask questions. The Create Lift ® 1:1 programme includes 6 hours 1:1 with anytime support during the 14 weeks.
What's the difference between Create Lift Guided ® and Create Lift ® 1:1?
Create Lift ® Guided is a self-directed programme based on our data supported Create Lift ® methodology. You have a PDF which guides you through what to do each day for 12 weeks. You'll have access to the same Create Lift Programme Videos as my 1:1 clients and 3 x 45 min online small group coaching sessions with me where I can check your technique and get support and guidance.
Create Lift ® 1:1 is a bespoke, individualised coaching programme over 14 weeks to help you get the most out of hypopressives. It's all one-to-one via video call (or in-person if you live near to me) and includes symptom improvement monitoring so I can and help you optimise your progress over the 14 weeks. You get 6 hours of coaching spread over the 14 weeks and anytime support (1 x 60 mins and 10 x 30 min session). Create Lift ® 1:1 also includes Create Lift ® Advanced Online Programme and the Hypo Pack Advanced Pose cards.
After both of these programmes, you will be ready to use my free hypopressives practice videos over on YouTube and use our monthly calendars if you'd like to.
How much time do I need each day to practice?
The 14 Day Hypopressives Starter Plan is 7-12 mins a day. After that I recommend continuing with 15 mins a day, 5 or 6 days a week. Create Lift ® 1:1 is 15 mins a day from the start.
I'm struggling financially, do you have any free resources?
Yes I do - head over to my YouTube channel and start with the beginners playlist here. All my resources on YouTube are free.
How long will I have access to the programmes?
All the programmes have lifetime access.
When will I start noticing improvements in my symptoms?
Most people will start noticing an improvement in their symptoms within 4 weeks of starting hypopressives. But many women start noticing the difference in their symptoms earlier than that. A few women will take a bit longer to start feeling better.
Are there any contraindications to hypopressives?
Yes, there are some contraindications to the hypopressives apnoea breath including: recent surgery, recently having a baby (you need to be signed off by your GP as fit to exercise following the birth before starting hypopressives, some gut conditions if you're having a flare up e.g. Crohn's disease, IBS. Other contraindiacations include uncontrolled high blood pressure, other heart conditions, heart transplant, some hernias and EDS vascular. A list of contraindications can be found on the programme pages, so you can read them before you buy any of the programmes. If you're unsure whether hypopressives is safe for you, please speak to your GP and send me an email at alice@alicehousman.co.uk
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.
