How to backup MySQL database using phpMyAdmin

First you will need to install and connect phpMyAdmin through the App Installer:
https://support.winhost.com/kb/a1625/how-to-install-phpmyadmin.aspx 

Once you have connected, select the database to be backed up from the panel on the left hand side and then click "Export"
 

 
On the next screen you can choose either "Quick" or "Custom" if you need to specify certain settings for the backup. Click Go and you will be given the .sql backup file