How to take MySQL database backup using PHPMyAdmin
1) Log in to Cpanel & Look for PHPMyAdmin Icon. Once you click on it you will open up new window

2) Choose the database you would like to take backup

4) Now Look for Export & Click it
Choose the Export Method : Quick
Choose the format as : SQL

5) Now Click Go & Save the file in your backup folder.
Tips on Backup
Based on project activiness we highly recommend to have regular Manual & Automatic backup policy in place. Name the file systematically. Backup_Date , This will help you to find the latest backup to restore easily You can easily setup backup reminder on your google calendar that will automatically alert you for the backup. Make sure to make the backup reminder repeatable every few days. All majority hosting companies have phpmyadmin , In case if it is not there you can contact support. On dedicated hosting you may have to install it, being an open source appplication it is easily available.