Start by pulling the throttle to idle and increase nose up attitude as required to hold altitude. Keep up elevator through the point of stall then put in full rudder. Once the plane is in the flat spin, you can experiment with adding more or less elevator, throttle and possibly some oppisite aileron to make the spin flatter. To recover, set the sticks back to neutral, keep wings level, let the nose drop enough to gain airspeed then pull up into level flight. If the plane does not come out of the spin with neutral rudder, add opposite rudder until spin stops and recover as explained above.