How to back up

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Can someone point me in the direction of instructions about how to back up my site? I’m managing site updates for a website created by a volunteer using Frog. I’d like to know how to back up the site periodically. (I have fairly limited knowledge unfortunately, but definitely need to start backing up with some frequency.) I’m sure I’ve missed back up instructions in the documentation or on the forums.

Thank you in advance for any assistance,
—Elise

 
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you can manually backup the database in phpmyadmin ,export or import sql or xml data

 
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Are there any step-by-step instructions anywhere? I’m afraid even that advice is Greek to me.

Thanks!