With Alice, former NHS gynaecology nurse, founder of Create Lift®, and one of the UK's leading educators in hypopressives for pelvic health
You've learnt the foundations.
You know how to breathe, you're feeling more confident with the apnoea breath and you're enjoying practising your first hypopressives poses.
Now you're wondering...
"What should I do next?"
The Create Lift® Guided Programme has been created for women who want a clear plan so they can continue to progress with hypopressives and feel the benefits for pelvic floor symptoms and core strength.
No wondering which pose to learn next. No guessing whether you're ready to progress. Just a clear 12 week pathway, with three group technique clinics with Alice (via video call).
Is Create Lift® Guided right for you?
This programme has been designed for women who have already completed the Guided 14 Day Hypopressives Plan, and want to continue to see the build.
It's for you if...
✅ You've enjoyed learning hypopressives and don't want to lose momentum
✅ You're self-motivated
✅ You have mild symptoms which are uncomplicated, or you are already feeling the positive difference hypopressives is making for moderate symptoms
✅ You would like a clear plan to follow
✅ You like learning independently but would value having some live support
✅ You'd enjoy being part of a small group of women
✅ You want to reduce your symptoms
✅ Don't have the budget for Create Lift® 1:1 but would value group support sessions with Alice
This programme may not be the best fit if...
✗ You're completely new to hypopressives and haven't yet completed the Guided 14 Day Hypopressives Plan (you need to do this first)
✗ You're looking for a fully personalised rehab programme tailored to your individual symptoms and goals
✗ You have moderate or complex symptoms - if that's you, my Create Lift® 1:1 Programme may be a better option for you
✘ You have one of the contraindications listed below
Contraindications: please make sure you have no contraindications to the hypopressives apnoea breath (breath holding and rib stretch). The main contraindications we are aware of are: pregnancy, high blood pressure, heart conditions / previous surgery, surgery in the last 6-12 weeks (depending on the surgery), EDS vascular, transplant surgery (caution or contraindication) hernia (caution or contraindication), other health conditions e.g. COPD. If you are at all unsure whether it is safe for you to do the apnoea breath, please speak with your GP and then contact me at alice@alicehousman.co.uk
What do I need?
A mat (or carpet is fine)
A wall / chair to put your feet on
A cushion or small ball
What you'll learn over the next 12 weeks
Over the next 12 weeks, you'll progress through the complete Create Lift® Guided Programme, gradually learning new poses, refining your technique and building confidence as your practice develops.
Rather than trying to work everything out for yourself, you'll follow a clear, structured pathway that shows you exactly what to do and when.
You'll receive:
✅ 12 weeks of guided video progressions
Continue building your hypopressives practice with a structured week-by-week plan - what poses to do and flow videos - we'll be adding in one new pose sequence per week
✅ Create Lift® Guided Programme PDF
A comprehensive downloadable guide with every week planned out, tips, reminders and more
✅ Learn 12 hypopressives poses (6 foundational and 6 advanced)
Building on the five poses you've already learnt, you'll gradually progress through a further 12 hypopressives poses, giving you a total of 17 poses from the original Create Lift® Programme
✅ Individual pose teaching videos
Each new pose is taught step-by-step, helping you understand technique, positioning and common mistakes before moving on
✅ Progressive hypopressives flows
As your confidence grows, you'll begin combining the poses into flows, helping you practise more naturally and efficiently
✅ Create Lift® Digital Pose Cards
You'll have access to my Create Lift® Programme digital pose card pack, making it easy to remember each pose and continue practising wherever you are
✅ Three 45 min live online technique clinics
Join me live once a month to refine your technique, ask questions and continue progressing with confidence alongside a group of women following the same programme. Recordings will be available and you can send Alice any questions you have in advance
✅ Lifetime access
Once you've finished the 12 week programme, you can return to the programme whenever you need a refresher, or you'll be ready to move onto our community monthly calendars and class with Alice
If you're still wondering what next step is right for you, there are 2 programme pathways available (Guided and 1:1):
Create Lift® Guided Programme:
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Small group supportive learning with Alice
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Online coaching (group)
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12 week programme
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Comprehensive PDF guide
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Three 45 min live technique check clinics
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Recordings available
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Create Lift® Programme videos
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Create Lift® digital pose cards
Best for women happy to learn independently with monthly support clinics.
Create Lift® Programme 1:1
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Private 1:1 coaching with Alice
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In-person or online 1:1
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14 week programme
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6 hours of coaching and anytime support
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Flexible sessions
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Fully personalised programme
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Symptom improvement monitoring
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Create Lift® Programme videos
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Create Lift® Advanced videos
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Create Lift pose card pack
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Hypo Pack Advanced digital pose cards
Best if you want individual support and want Alice's expertise 1:1 to optimise symptom improvement results and technique.
Learning hypopressives is one thing, but knowing how to progress is something else entirely.
Over the years, I've supported 600+ women with pelvic organ prolapse, bladder symptoms and core recovery through my Create Lift® 1:1 Programme. This programme works time and time again which is why I want to make it more accessible to more women.
Every stage of the Create Lift® Guided Programme has been carefully planned, so rather than trying to work out what to practise next, you'll follow a proven pathway that gradually builds your confidence, technique and understanding week by week.
Why the Create Lift® Guided Programme is different
What this could mean for you
Improvements in:
🤍 Pelvic organ prolapse symptoms
🤍 Bladder control and confidence
🤍 Pelvic floor function
🤍 Core strength and coordination
🤍 Posture and breathing
🤍 Ability to get on with daily life and exercise
The Create Lift® approach is supported by our published UK service evaluation, where women completing the programme reported a median 73% improvement in prolapse symptoms and quality of life scores.
FAQs
What if I can't attend the live clinics?
You can request the recording (email me at alice@alicehousman.co.uk), and you can also send questions over in advance.
Can I work through the programme at my own pace?
Yes, the programme is designed to be covered over 12 weeks, but you can take it at your own pace. You're more likely to see better results doing it consistently, but life happens!
Why is it just one new pose sequence per week?
As you're working independently, it's worth taking your time to make sure you're getting each pose right. The programme and poses are spread over 12 weeks, 14 weeks in total with the 14 day plan which is the best time frame we've found to see improvements and technique build.
How much time do I need each day to practice?
15 mins 5 days a week (or 6 days a week max).
How long will I have access?
You'll have lifetime access.
How is this different from Create Lift® Programme 1:1?
My 1:1 programme is where I give clients my complete support for 14 weeks and the programme content is more comprehensive. We do more advanced poses in this programme. In this 1:1 setting I can support you more with tailored progressions to optimise technique and symptom improvements.
When will I start noticing improvements in my symptoms?
Everyone is different, but we generally find women will start noticing an improvement in their symptoms within 4-6 weeks. But some will already start noticing the difference during the 14 Day Plan.
What if I need more individual support?
If you start the Create Lift® Guided programme and then feel you would like some one-to-one support. You can book a 30 min or 1 hour private coaching session with me, where I can give you personalised support.
What do I do after I've finished the Guided Create Lift® 12 week programme?
After Create Lift®, most women will move onto using our monthly calendars. It's a downloadable calendar PDF where each day is linked to a different practice video over on my YouTube channel. The calendar also comes with a live class with me once a month. I also do 30 Days of Hypopressives every January.
Join the Create Lift® Guided programme
You've already taken the first step with the 14 Day Plan.
I'd love to help you continue building your confidence through the Create Lift® Guided Programme.
Live call dates:
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Thursday 10th Sept 7pm-7.45pm
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Thursday 1st Oct 7pm-7.45pm
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Monday 9th Nov 7pm-745pm
Recording will be available and you can send any questions in advance to me at alice@alicehousman.co.uk
If you're ready to keep progressing with clear guidance, my support and a structured plan, I'd be delighted to welcome you.
Programme price: £347
✅ Create Lift® Guided 12 week programme
✅ Comprehensive supporting PDF Guide
✅ Three live 45 min technique clinics (online)
✅ Digital Create Lift® Pose Cards
✅ Lifetime access
Imagine where you could be 12 weeks from now...
More confident. More comfortable. More able to enjoy the things you love without your pelvic floor holding you back. Happy you took the next step.
I'd love to help you take that next step 🩷