The abdominal muscle is a large slab of muscle. The shape of the six-pack is due to tendons that stretch across the muscle. You cannot change a tendon's size, position, or shape through training, so the shape of your six-pack will not change.
So showing abs are primarily bf%, regardless of training.
That being said, what people often neglect is their transverus which is a muscle behind your ab wall that pulls it all in, making it flat.
You want quick changes to your abs, do this.
It's what bodybuilders neglect often, resulting in abs that pop out like guts. Easiest way to do this? Just pull your core in right with abs exercises- you'll notice an immediate difference in the feel. I like weighted planks doing this.
Ps: if your not sleeping well try increasing your fats by ~10% of where they are at now (not saying increase calories) and see if that helps!
