in the female the BULBS OF THE VESTIBULE is homologous to the bulbospongiosus muscle, and corpus spongiosum

In females, these muscles are separated in the middle by the vagina and act to constrict the vaginal opening.

In males: Assist emptying of urethra and assists in erection of penis.

In females: Constricts vagina and assists in erection of clitoris

bulbospongiosus, external urethral sphincter, extrernal anal sphincter, Gluteus maximus, iliococcygeus

thighmaster, or any excercise the provides resistance while squeezing your legs together.the most efficient way is to keep your body completely parallel, lying down being the simplest task.