I want to get a very flat and toned stomach. what workouts and food rules should i follow?

Its not food: Even the most toned abdominal muscles will not reveal the abdomen you want if they are buried under a beer gut. Decreasing body fat is a key component of washboard abs. That said, anything that strengthens your core (sit ups, crunches, leg lifts, torsion, etc ) all play a role in building those muscles, so eat healthier, low-cal foods.