New!
YOUR GUIDED 14 DAY HYPOPRESSIVES PLAN
This guided 14-day hypopressives programme is designed for beginners who want to learn hypopressives step-by-step to help support pelvic organ prolapse, bladder leaks, pelvic floor tension and core recovery
£47 Launch Offer
✅ 14 days of guided videos
✅ 2 live 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 discovered hypopressives...
...or perhaps you've been meaning to start for months but life has simply got in the way...
This is for you 🩷
One of the most common questions I get is:
"I know hypopressives could help my symptoms... but where do I start?"
I remember feeling exactly the same.
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 guide me through the foundations with confidence.
Instead, I spent months muddling through by myself.
So...
I've created the 14-day programme I wish I'd had.
A short, manageable daily plan 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.
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
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:
Tuesday 4th August 7.00–7.45 pm (Day 7)
Tuesday 11th August 7.00–7.45 pm (Day 14)
Join me live to ask questions, refine your technique and build your confidence.
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 and would love a clear place to begin
✅ You've been meaning to start for a while but haven't quite got round to it
✅ You'd like a simple daily plan to follow
✅ You enjoy learning in short, manageable sessions
✅ You have mild pelvic floor symptoms
✅ You'd like a plan that you can realistically fit around work, family and everyday life
✅ You're happy to start without one-to-one support
This programme may not be the best fit if...
✘ You're looking for personalised coaching and regular individual feedback
✘ You have more significant or complex symptoms and 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
A note before you jump in...
This programme isn't about getting everything perfect, it's about taking one small step each day. Some days things will click straight away, while on other days, it may take a little longer - that's completely normal. My aim is to help you get off to the best possible start, build confidence in your technique and enjoy learning hypopressives.
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. Although you might start to notice improvements during the14 days, this plan is primarily about getting a great hypopressives technique so you can start to see those improvements build beyond the 14 days.
What do I need?
A mat (or carpet is fine)
A wall / chair to put your feet on
A cushion or small ball
✨Launch offer✨
To celebrate the launch, you can get Your Guided 14 Day Hypopressives Plan for £47:
Your 14 Day Plan includes:
✨ One daily follow-along video
✨ PDF Guide
✨ Access to two online live technique clinics with Alice
✨ Lifetime access
If you've been waiting for the right time to start...
I'd love this to be it 🩷