If you've got a dental pick or something like it just prize them out of there trying not to scratch the exhaust walls.
Installing is just slipping them in there. They're kind of concave so may not be slip and slide but they're going to get crushed anyways so just get them bottomed and then the exhaust tightened on top.
If you hear a ticking when running afterwards it may be an exhaust leak so tighten down more or replace. I haven't had that pleasure... yet