u can use the PHP myadmin to export ur data in sql format. and with this u can import also. its easy cauz its visual.
does ur server support the php myadmin. if so then login into php myadmin with ur database password and account name. then select the export option. after that select the database u want to export. select it to export as an sql format. and in bottom select as a file radio link button to save it as a sql text file. and for import login to ur desired server phpadmin. select import then select the file.