I think abs are the most requested muscle group that I get questions about. Until your nutrition is on point all the Russian twists, planks and crunches in the world won't get you there.
Clean eating and proper hydration go hand in hand for a killer midsection. If you are not hydrating you body properly it will retain water. This in turn will make it hard for those shy ab muscles to pop through.
Get your hydration in check.
Try to consume 1/2 your body weight in ounces of water daily (200lbs=100 ounces)
This may seem like a ton I water. At first I thought it would be impossible. I can't tell you how much better I feel well I am on point with water consumption.
Clean up your diet and try clean eating.
Ok so what is the big idea on "eating clean". You will get so many different answers to this question. I am going to simplify it. EAT REAL FOOD. Unprocessed, whole and organic as possible. If it has a commercial avoid it.
Cut out the sweet stuff.
Say bye bye to sugar and limit artificial sweeteners- High Fructose Corn Syrup, pastel packets of crap you put in coffee. Ect., Refined Carbohydrates- White Flour, bagels, pasta ect.
Eat whole foods.
You may need to say no to that bread basket if you want abs. Stick with whole grains like quinoa, brown rice, sweet potatoes. No preservatives or Nitrates-read the labels. Avoid processed packed foods and try to get nutrition from whole food sources.
No cream please!
Limit dairy products- I use dairy alternatives like almond milk and coconut cream. Dairy products are know to cause bloating.
Go Green! Better yet. Eat the rainbow
Lots of leafy greens and produce- load up on as much produce as possible. If you can, support your local farmers market. Buy what is organic and in season.
Eat lean protein, from good sources-try to buy organic, grass fed meat and eggs. If you can't buy organic opt for those without hormones. Studies have shown that women who consumed more protein lose and maintain weight loss.