You can upload a world on the "worlds" page: https://aternos.org/worlds/
Just select a world and click on "Upload". After that select a zip archive or folder and it will be automatically uploaded to your server. This is only possible while your server is offline.
World uploads are limited to 1 GB for technical reasons. If your world is bigger than that, you could try to decrease your world's size by removing unused chunks using a program like MCASelector.