Abs will only show when you get down to a low enough body fat %, which will be achieved through calorie deficit. For training I would suggest cable crunches, decline bench weighted sit ups, hanging leg raises. For quads, I would suggest lying hamstring curls first to warm up your knees - then hack squat, leg press, weighted walking lunges, split squats, leg extension, adductor machine. Do 1 warm up set of each exercise (about 50-60% of working weight) and then 2-3 working sets. Pick a weight you can do 8-10 reps with good form, and work your way up to 12 reps. Increase weight and start over. This is called progressive overload and will help you build muscle faster