To remove the male pins, use either a pin extractor (not sure where to find it, its red/white and slips in from the back) or do what I do - fine needlenose pliers, twist and push STRAIGHT in from the front of the connector. It'll pop right out the back. Make sure to push straight tho, it'll break off so quick your head will spin.
To remove the female pins, just stick a paperclip in the corresponding hole and push.