Take out the pudding or apple sauce from your supply bag 

Slightly stick out your tongue and place a small amount of pudding/apple sauce in the front/mid portion of your tongue  

Curl your tongue in at the tip and sides to keep the pudding/apple sauce from running off the tongue  

Hold this cup shape while actively lifting the sides of the tongue for a total of 10 seconds and then swallow the pudding/apple sauce.  

Repeat this exercise 5-10 times a day