Broomstick Twist

Arnold Schwarzenegger doing Seated Broomstick Twists. 

Broomstick twist is a controversial and polarizing exercise. 
But if it's good for Arnold Schwarzenegger and Sylvester Stallone it might be good for you.

For me, it seem that the following broomstick exercises are a fine add to my workout since I have some lower back and hip problems.





Standing Broomstick Twist
http://www.fitstep.com/2/4-exercise-library/ab-exercises/effective-trunk-twists-for-a-tighter-waist.htm

Lifting the opposite heel is actually a very good idea, I also do it when I do the seated version of this exercise.

The controlling manner and the squeezing at the end of the rep are also wonderful implements to make this exercise efficient.

Nick Nilsson - the Mad Scientist of Muscle - suggest doing:
1 or 2 sets of 15 to 30 reps after every workout ideally.




Seated Broomstick Twist
https://www.youtube.com/watch?v=CL52ma-B8Hc

Just like in the video, I prefer to move my head all along for the seated version. The controlled manner is still very much effective.

Fitness model Rob Riches suggests doing it:
50-100 as many repetitions as you can manage but always in a controlling manner.





Broomstick Side Bend
https://www.youtube.com/watch?v=iULbdrLpBd4

Adrian Bryant suggests doing it:
1 to 4 times a day 12 consecutive reps per side. 
1 to 3 times a week.

Sylvester Stallone Broomstick Twists.
Courtesy of his  fitness book SLY MOVES.

Sylvester Stallone uses Broomstick Twist on a 45 degree incline bench and swears by them saying that he used "this beauty for years" that gave him "the best abs" of his life and "really helped" him getting "chiseled for Rambo II and Rambo III".

Sly suggests 3 sets of 10 reps but knowing how extremist he is, he was probably doing a lot more of this.