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Exercise For A Stronger Core Standing Pallof Press . Pull the band downwards using your triceps and without moving your elbows. Adding a resistance band to them is a great way to increase core strength, promote proper alignment during the movements, and take your bodyweight core workouts to the next level. Single Leg Hamstring Curls with Band Exercise Demonstration SparkPeople from www.sparkpeople.com Facing the anchor point, step away from the anchor point so there is tension in the band. Keep the tension on the band by bending elbows, and lowering into a lunge until both knees are at 90 degrees. Cross the band in front of you and hold a handle in each hand, palms facing your thighs in an overhand grip.