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Bob Bonham's Tips for Carving a "Six-Pack" of Abs
Knee pull-ins: You can do this movement sitting on the edge of a flat bench or chair with your torso inclined back to 45 degrees. Point your toes forward, pull your knees up to your chest and exhale the air from your lungs. Tense your abs forcibly for a two-second count. Do 3 sets of 35 to 50 reps of this exercise 2 or 3 alternate days per week.
Diet: Even if you build great abs, no one is going to see them if you don't get rid of the layer of fat around your middle. If you want your abs to show, eat a low-fat diet and don't eat high amounts of starchy carbohydrates in the evening. In no time, your "six-pack" abs should be very visible.