I'm 20 years old guy my thighs are big and I want to reduce it how can I reduce it and shape it instead of joining gym my height and weight is 5.7 and 75 kg approx respectively. And even I want to reduce waist fat and maintain abs please suggest home treatment of exercise to be done because I'm suffering from mild spondylosis in lower spine l4 and l5 kindly see to it and please be specify with exercise name and diet. Thank you.