Ideal if you have learnt the foundational and some of the advanced hypopressives poses
"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 (Guided 14 Day Plan)
✨What you get✨
✅ 14 days of guided videos
✅ 2 online technique clinics
✅ Supporting PDF
✅ Lifetime access
With Alice, former NHS gynaecology nurse, founder of Create Lift®, and one of the UK's leading educators in hypopressives for pelvic health
If you're living with a prolapse, bladder leaks, pelvic floor tension or a weak core and you've just found hypopressives...
This is for you 🩷
8 years ago, after developing a prolapse following the birth of my third baby, I discovered hypopressives.
Looking back, I wish there had been a simple, step-by-step plan to help me get started.
Instead, I spent months muddling through by myself.
So...
I've created the 14 day plan I wish I'd had - a short, manageable daily plan (7-12 mins per day) you can follow from home, in your own time and fit around work, family and everyday life.
Designed to take away the guesswork and help you get off to the best possible start with hypopressives.
"I may be one of the “earlier responders” to hypopressives, but the relief has been dramatic and almost instantaneous...I don’t have this feeling of needing to pee all the time, and I also don’t worry about heaviness if I have to stand in the metro or in line somewhere."
Anon (Guided 14 Day Plan)
Why this 14 Day Hypopressives Plan is different
This isn't about squeezing long workouts into an already busy day - each day has been designed to be short, manageable and easy to follow, with most videos lasting around 7–12 minutes.
Rather than trying to learn everything at once, we'll build your confidence one day at a time.
We'll begin by improving rib mobility and breathing before moving onto the apnoea breath and your first hypopressives poses.
Simply press play ▶️ each day and I'll guide you through!
What you'll learn
Over the next 14 days you'll learn how to:
✅ Improve the mobility of your rib cage and diaphragm
✅ Breathe more effectively
✅ Release unwanted tension through your core and pelvic floor
✅ Learn the hypopressive apnoea breath
✅ Build confidence in your technique
✅ Learn your first hypopressives poses
✅ Establish a simple practice flow of 5 poses
"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)
What's included?
✅14 days of guided videos: one short daily video (less than 12 mins a day) that builds day-by-day
✅ Downloadable PDF Guide: a supporting guide with explanations, reminders and tips
✅ Two live online technique clinics with Alice:
➡️ Monday 9th November 8pm-8.45pm (UK time)
➡️ Thursday 26th November 8pm-8.45pm (UK time)
Join me live to ask questions and get your apnoea and poses checked
Can't make it live? Recordings will be available
✅ Lifetime access: return to the programme whenever you need a refresher
Every video has been designed to fit into real life. Most lessons are just 7–12 minutes long, making it easy to build a consistent practice, even on busy days
Is this 14 day plan right for me?
Yes, if...
✅ You're ready to start hypopressives
✅ You'd like a simple daily plan to follow
✅ You have pelvic floor symptoms
✅ You'd like a plan that you can fit around everyday life
This programme may not be the best fit if...
✘ You have more significant or complex symptoms and think you would benefit from a tailored programme (if that's you, my 14-week Create Lift® Programme is likely to be a better fit)
✘ You'd prefer longer, more in-depth coaching. This programme is intentionally built around short, achievable daily sessions (there is one video per day 6-12 mins in length)
✘ 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
When will I start to noticing improvement in my symptoms?
Everyone is different, but with a regular hypopressives practice, most people will start noticing a difference by 4 weeks (some as early as 1-2 weeks), while others take longer.
Not ready yet? 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
14 Day Plan
Your 14 Day Plan includes:
✨ One daily follow-along video
✨ PDF Guide
✨ Access to 2 online live technique clinics with Alice
✨ Lifetime access to the programme videos
If you've been waiting for the right time to start...
I'd love this to be it 🩷