put a floppy disk - right click it and select to format, do it as MS-DOS startup disk - download the bios - copy the bios and flash utility onto the disk (make a note of the names of the files as you may be asked to type them in... even if your not and the disk doesnt boot you will still need to type the name in in order for it to boot) - restart and follow the onscreen instructions. thats the old school way. nowadays you just burn it onto cd, press the eaziflash key and its done. its possible to also do it from inside windows but thats the noobla way. you will have to go to the mobo manufacturers site and see if they have that utility.
why do you want to update it for? i updated mine a few days ago but only so my motherboard would be able to take the new 6 core amd cpus which im saving for. so unless your having trouble with hardware there really isnt a point to be honest and be careful because if you mess it up oh my, youll have a none working computer if you dont own a bios recovery disk... i recommend you dont do it or at the very least find someone that does know how to do it.
y o u t u b e.com/watch?v=e4ge2TEGPOk