The bulbospongiosus muscle (BSM), also known as the bulbocavernosus muscle, is a component of the pelvic floor musculature located in the superficial layer of the perineum. It plays a direct role in several physiological functions in both male and female anatomy. Targeted exercises can significantly improve the function of the BSM, which is distinct from larger pelvic floor muscle groups. Learning how to locate, isolate, and strengthen the BSM provides a pathway to enhanced muscle control and performance.
The Essential Role of the Bulbospongiosus Muscle
The bulbospongiosus muscle is a paired muscle surrounding the base of the erectile tissues in the perineum. In males, the BSM wraps around the bulb of the penis and the corpus spongiosum. In females, it encircles the vaginal opening and covers the vestibular bulbs. Strengthening the BSM directly supports the structural integrity of the pelvic floor, particularly the perineal body.
In males, the BSM aids in both urinary and sexual function. It primarily assists in the final expulsion of urine from the penile urethra. During sexual arousal, the BSM works with the ischiocavernosus muscle to compress the deep dorsal vein of the penis, restricting blood outflow and helping maintain erection rigidity. The muscle also contracts rhythmically during ejaculation, propelling semen through the urethra.
The BSM performs similar functions in females, contributing to clitoral erection and providing muscular support for the vaginal opening. By compressing the deep dorsal vein of the clitoris, it facilitates blood engorgement, similar to penile erection. The muscle also constricts the vaginal orifice and contributes to the rhythmic contractions experienced during orgasm.
Locating and Isolating the Muscle for Activation
Before beginning a strengthening program, establishing a conscious mind-muscle connection is necessary to ensure the BSM is targeted specifically. Many people initially contract larger muscles, such as the buttocks, abdomen, or thighs, when attempting pelvic floor exercises. The BSM contraction is a subtle internal sensation, distinct from these larger muscle groups.
In males, a primary method for feeling the BSM engage involves attempting to slightly lift the base of the penis or feeling a distinct pulse just behind the scrotum. The feeling should be a forward-and-upward internal squeeze, not a bearing-down sensation.
For females, the BSM contraction is identified as a pulsing or clenching sensation directly around the vaginal opening, independent of the anal sphincter. Imagine trying to draw the vaginal entrance inward and upward gently. The goal is to feel a focused squeeze that does not involve the gluteal muscles or visible tensing of the abdominal wall. Maintaining a relaxed state in surrounding muscles is paramount for successful isolation.
Structured Exercises for Strengthening
Once the BSM is consistently isolated, structured exercises can be introduced to build strength and endurance. Because the BSM contains both fast-twitch and slow-twitch muscle fibers, a comprehensive training regimen must include both rapid and sustained contractions. This dual approach develops both power and endurance.
Training Slow-Twitch Fibers
To train the slow-twitch fibers, which are responsible for sustained holding power, focus on long, controlled contractions. Begin by performing a slow, gentle squeeze of the BSM, holding the maximum comfortable contraction for five to ten seconds. During the hold, breathing must remain steady and relaxed, avoiding the Valsalva maneuver (holding one’s breath). Release the contraction slowly and completely over an equal duration, allowing the muscle to fully relax before the next repetition.
Training Fast-Twitch Fibers
The fast-twitch fibers contribute to quick, powerful actions like ejaculation or orgasmic pulsing and are best trained with rapid pulses. These exercises involve contracting the BSM as quickly and strongly as possible and immediately releasing it. Perform a series of quick “flicks” or “flutters” in rapid succession, aiming for ten to fifteen pulses without pausing. Complete relaxation between each pulse encourages the rapid firing of the muscle fibers.
Progressive overload is achieved by gradually increasing the duration of sustained holds or the number of rapid pulses performed per set. For instance, once a ten-second hold is comfortable, the duration can be increased to twelve or fifteen seconds. Similarly, the number of fast pulses can be increased from fifteen to twenty per set over time. Posture is important; performing exercises while lying down initially helps reduce the influence of gravity and surrounding muscles, but eventually, they should be practiced while sitting and standing.
Creating a Consistent Training Routine
Integrating BSM exercises into a manageable daily schedule is more important than the intensity of any single session. A suitable training frequency is three to five times per week, with sessions lasting five to ten minutes. This frequency allows for muscle recovery while providing the consistency necessary for strength gains.
Common training errors involve clenching surrounding muscles, such as the thighs or buttocks, or pushing downward instead of pulling the pelvic floor upward. This wastes effort on accessory muscles and prevents effective BSM strengthening. Another mistake is breath-holding, which increases intra-abdominal pressure and can place undue strain on the pelvic floor.
If a person consistently experiences pain, or cannot isolate the BSM after several weeks of dedicated practice, consulting a pelvic floor physical therapist is advisable. These specialists provide biofeedback and direct guidance, ensuring exercises are performed correctly. Proper technique and consistent effort are the primary drivers of success, leading to improvements in muscle function and control.