To have flat and well-toned abdominal muscles, try the exercise demonstrated by Jiro.
1. Preparation: Get a chair, both hands grasping the sides of the chair to maintain balance, bend your knees to 90 degrees.
2. Use your abs to push your legs forward, your legs should extend past 90 degs, but need not straighten.
3. Go back to step 1, and that completes one set. Do 20 sets.(You gotta make sure you really use your abs to control the movement of your legs. If you're just using your knees to kick in and out too fast, you're gonna injure your back! One way to make sure you really use your abs is to
Source: http://ifahrenheitsfc.popstory.com/index.php?start_from=25&ucat=&archive=&subaction=&id=&
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