Exercises for a flat tummy?!

Exercises for a flat tummy?

Any suggestions for exercises and how long i have to do them? thanks so much. Also if you know of any food that will contribute to a well fit body, then please let me know. I already know that Green Tea helps you lose weight and so do Grapfruits. I don't want to try some diet, i'd like to know about exercise. I eat pretty healthy, i'm not obese, i just have flab on my arms and my stomach isn't flat after i eat becuase i dont exercise.

if possible can you give me specific esercises instead of just saying cardio and weights, thanks

I don't know if this would work for you, but this is what I do five to six days a week:

run four miles
captain's chair
200 crunches w/ exercise ball
scissor kicks
leg raises
bicycle kicks
50 full sit up

You can try this and drink lots of water. It may work.