What abdominal/tummy work should males and females do?

When it comes to Ab work in the gym or training most people get horribly confused in what to do!!
I personally used to think that Ab machine was the answer... well i was horribly wrong. The abs are like any muscle to see results you ave to train hard!.

Here comes the part where what you should be doing based on your sex.Ive been doing research to perform with my various clients and this is what i have concluded.

FEMALES: Most females (excluding butch miff body builder prawns) want a flat "tummy" as a result of training. To achieve this goal, when performing any abdominal exersie you have to do them at a fast pace.Why? the quicker you perform the exercise the more muscle fibers are activated, in English the faster you do it the more of your tummy is being used!! So lady's do enough reps at a quick pace and the flatter and more toned your tummy/abs will become!!

MALES: Heres were we cut the crap. I dont care what any guy says, fat, small, thin or grinch!
WE ALL WANT ABS,
 we want our abs to predominant and cut! True??... TRUE!!
Heres how it works. We now know how to tone, But what we want is to emphasize the Abs (300 style).
What you need to do is focus on controlled movements. SO perform you reps as slow as you can with out looking like a chop! so preferably 4 secs up and 5 sec down. This helps the intensity jump up to 6X that of a fast crunch!! this is good because the muscle fibers are being activated at an external as well as internal stage (deeper)!
All in all it bulges out the abs as they recruit more fibres to keep up with the physical demand!!