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Log-in to your Server Administrator, then click on Databases. Select the database name that you wish to back-up. Click on phpMyAdmin to the right. On your phpMyAdmin window, click on the database name on the upper left column. You should now see the list of tables in your database. Scroll down until you see a list box tagged "View dump (schema) of database". Select all tables in the list box that you wish to back-up. Select the radio button that says "Structure AND Data". Check on the checkbox that says "Save as file", then hit "GO" button. You will be prompted to save the file with a .sql extension. Name your .sql file and save.
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