Score a ballerina bod

Ako Kondo

Professional dancers spend hours each day rehearsing, performing and crafting their skill—which sculpts an incredibly strong, beautiful and fit bod.

Case in point: the Australian Ballet’s principal dancer Ako Kondo. But ballerinas aren’t barre exclusive; she gave us a sneak peak into how she keeps super fit on and off the stage…

Related: Get great legs in just 15 minutes

When did you start dancing professionally?
“I started dancing professionally when I was 18 years old. I went through The Australian Ballet School for 2 years and then got into The Australian Ballet in 2010. It has been 6 years since I joined the company.”

How many hours a day do you rehearse?
“We work 8 hours a day. Our day starts with warm-up class at 10.30am for 1 hour and 15 minutes, and then we have a quick 15-minute break before rehearsals start. The first rehearsal goes until 2.30pm. After that, we have our lunch break. Then back into the rehearsal studio from 3.45pm to 6.30pm. This is our normal day when we’re not performing.”

Related: Jessica Gomes shares her body secrets

What other types of exercise do you do to keep in top form?
“In the ballet world, girls have to wear pointe shoes and dance on our toes for up to 8 hours. So we need to strengthen the calves. The calf muscles are fast twitch muscles so they can activate very quickly but can also get tired really quickly.

So I do calf raises on each leg to extend the duration of the activation. On normal working days, I do around 25 reps per leg. When I have an easy day, I aim to do 30 plus.”

Is there any part of the gig you struggle with?
“When I do a principal role in a full-length ballet, I am on stage for 3 hours without stopping.
I sometimes struggle to keep up my stamina and keep strength and control in my legs.”

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Why is it important for dancers to work on strength as well as flexibility?
“The Australian Ballet performs 200 shows a year and there always a risk of injuries during a season. That is why we always work on strength as well as flexibility. And of course to be a better artist.”

What are your top three moves to score a dancer's body?
“Calf raises for calves, transverse abdominis activation for core strength, and consistent ballet classes!”

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Ako is one of six nominees for the most prestigious Award in Australian Ballet, the Telstra Ballet Dancer Award (TBDA). Vote now for your chance to win the ultimate ballet experience – tickets for you and a friend to see The Australian Ballet’s much loved performance of Sleeping Beauty in Sydney!