Step 1
Find the name of your instance:
wsl -l -v
learn.microsoft.com/en-us/windows/wsl/basic-commands#list-installed-linux-distributions
Step 2
wsl --export <instance name> - | gzip > $(date '+%Y-%m-%d-%H-%M').tar.gz
E.g.:
wsl --export Ubuntu-22.04 - | gzip > $(date '+%Y-%m-%d-%H-%M').tar.gz