To export databases and tables in phpMyAdmin, first login to phpMyAdmin and then follow this guide.

1. To export a database, select it on the left hand side and click the 'Export' icon.

2. To export the whole database as a back up, 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.

Note: For further help with phpMyAdmin click the 'Question Mark' icon on the left hand side.

Note: For further help with SQL click the 'SQL' icon on the left hand side.