Moving Entire Site HELP and DB

Okay…I am hosting 2 WP sites. I have one on my main host…I am not good at any of the DB and Scripting stuff so specific instructions would be appreciated.

First, I want to move my site to a subdomain…Is there a way to do this without haveing to redo any of my content…

Second, I want to move my other site to another subdomain of my main host…Same type question.

Thanks!