Upper Abs: Slight Bend
-lie with your legs together and knees slightly bent. Lift your shoulder blades off the floor.
-come down until bottoms of shoulder blades hit the floor; crunch back up. Thats 1 rep.

Lower Abs: 90 degrees
-lie down and lift your legs so they make a 90 degree angle. Life sholder blades off the floor.
-come down until bottoms of shoulder blads hit the floor. Crunch back up. That’s 1 rep.

Sides: Rope Climber
-lie with feet flat and knees bent. Life head and shoulders off the floor. Reach up with left arm.
-alternate arms as you climb an imaginary rope. Pulling with both hands equals 1 rep.

All Over: Wide leg reach
-lie with knees bent and feet flat in a wide stance. Life sholderblades off the floor.
-reach left arm to touch right knee. Return to start; repeat to the other side. Thats 1 rep.

This is a four week program.

Week 1
Cardio – on 4 days, do 20 minutes
Abs – pick 3 moves; do 15-20 reps of each.

Week 2
Cardio – on 3 days this week, do 20 minutes; on 1 day, do 30 minutes
Abs – Pick 3 moves; do 20-25 reps of each

Week 3
Cardio – on 2 days this week, do 20 minutes;on 2 other days, do 30.
Abs – Pick 3 moves; do 20-25 reps of each.

Week 4
Cardio – on 4 days, do 30 minutes
Abs – Pick 4 moves; do 20-55 reps of each

Flat Belly Foods
- Drink water instead of bubbly drinks like soda, which just fill your stomach with air (i know you are cutting soda out)
- Pick whole grains over starchy carbs, like white break and pasta. The fiber in whole grains helps keep your tummy flat!
- Cut out fried foods and limit salty onesthat will make you puffy, like potato chips and soy sauce.

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This was my answer to a similar question: (http://answers.yahoo.com/question/index;_ylt=AtnxvEhusiYT4EQI1iawtCzty6IX;_ylv=3?qid=20090306163433AAgraHe&show=7#profile-info-cCqwugA1aa)

To define your abs, here is a workout list:

Exercise: pulse up
Primary Muscle: rectos abdominis
Additional Muscles: lower back
-Lie on your back with your hands underneath your tailbone and have your legs straight upward.
-Pull your navel inward and flex your glutes as you life your hips just a few inches off the floor. then lower your hips
**1 set, 10-12 reps

Exercise: Side crunch
Primary Muscle: Obliques
Additional Muscles: rectos abdominis
-keep your legs straight and extend your right arm along the floor (for balance) while lying on your right side. Cup your left hand behind your head while holding your head a few inches above the floor with your elbow pointing toward the ceiling. Remember to keep your head still (do not bend it toward your feet) throughout the movement phase.
-contract the muscles of the left side of your torso while moving our upper torso toward your feet so that your upper body curls into a smooth arc. Simultaneously, lift your legs upward, while keeping your ankles locked together, to form a "V" shape with your body. When your obliques are fully contracted, begin returning slowly to the starting position. Reverse your position afterward doing several repeats to work the right side of the body
**1 set, 10-12 reps

Exercise: oblique v up
Primary Muscle: rectus abdominis
Additional Muscles: obliques
-lie on your side with your body in a straight line and your arms crossed against your chest.
-lift your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting even though there isn’t too much motion involved.
-pause, then slowly return to the starting position. Then switch sides.
**1 set, 10-15 reps

Exercise: V-up
Primary Muscle: rectus abdominis
Additional Muscles: oliques
-with your back on the floor, and your legs straight, hold your arms straight above your chest, and have your fingers point upwards.
-fold your body upward by lifting your legs off the floor and stretching your arms toward your toes, while consciously contracting your ab muscles.
-then, pause for a short time, and return to starting position.
**1 set, 10-12 reps

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Hope I could help :]
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