To export databases and tables in phpMyAdmin, first log in and follow the steps:

1. To export a database, select the 'Export' icon.

2. To export the whole database as a backup, select 'SQL' as the format.

Note: Ensure you check any options you require before proceeding with the export.

3. Check the 'Save as File' box, then click 'Go' and click 'Ok' to export the database to your hard drive.

4. To export a table, select it on the left-hand side and click the 'Export' icon.

5. Check the 'Save as File' box, then click 'Go' and click 'Ok' to export the table to your hard drive.

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