Recently came across this plugin that syncs your remote DB to your local DB or the other way around. As shown in the video the plugin provides a link that you need to insert to the other wordpress environment so it can perform the sync. I think this saves a lot of time as it knows what to export and also what to push to your live server. Check out features and see if its worth the buy for you.
Pull: Quickly Replace a Local DB with a Remote DB
Let’s say you’re developing locally but need the latest data from the live database. With WP Migrate DB Pro installed on both sites, you can quickly and easily pull the live database down and replace your local database with a few clicks.
Push: Easily Replace a Remote DB with a Local DB
Let’s say you have a new feature to add to a site that’s been live for a while. You pull down a fresh copy of the live database and start hacking. When the feature is complete, you push your local database to the staging site with your changes so the client can review before making the feature live. How’s that for a workflow?