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Like the present perfect, the present perfect
progressive connects the past with the present.
However, the main difference between these two
tenses is that the progressive tense focuses more on
the action or activity of the main verb, while the
present perfect presents the sentence more as a
fact.

In addition, the present perfect progressive is almost always used with for (to
convey duration), since (to convey the beginning of an action), or a phrase
that conveys a length of time, such as "all day" or "all morning."

STRUCTURE:
To form the present perfect progressive, we use have been or has been +
verb+ing (present participle).

(I, You, We, They) HAVE BEEN + (verb)ING
(He, She, It) HAS BEEN + (verb)ING

Here are some examples:
1. We have been studying for 5 hours. Let's take a break.
2. She has been cleaning since she woke up this morning.
3. They have been practicing their lines all day, but she still hasn't memorized
them.

The three sentences above are in the present perfect progressive tense and
focus on actions that began in the past and continue to the present.

PRESENT PERFECT vs PRESENT PERFECT PROGRESSIVE

THESE TWO TENSES CAN HAVE THE SAME MESSAGE ...
Sometimes, there isn't much difference between the present perfect and the
progressive form especially when you use either tense with for or since. In this
situation, it mainly depends on whether the speaker wants to convey activity
(ing/progressive form) or convey fact (present perfect).

1. We've waited for 45 minutes. (present perfect)

We'

ve been waiting

for 45 minutes. (present perfect progressive)

Both of these sentences convey the same message; however, the second
one just has a stronger emphasis on the act of waiting.

2. They've lived in this city since 2010. (present perfect)

They'

ve been living

here since 2010. (present perfect progressive)

There isn't much difference between these two sentences, either.

HOWEVER, THEY CAN ALSO BE COMPLETELY DIFFERENT.
Other times, there's a clear difference between the present perfect and the
present perfect progressive. In these cases, the present perfect usually does
not use for or since, and it usually means that the action is done or has been
experienced. The present perfect progressive, however, started in the past
and continues to the present.

1. We've already eaten, so we're not hungry. (We've finished eating a meal.)

We'

ve been eating

all day, so we're not hungry.

(We started eating this

morning, and we've continued to eat--probably off and on--until the present.)

2. They've driven across the U.S. (They've experienced this action.)

They'

ve been driving

across the U.S. every summer since the kids were

little.

(They started driving cross country when the kids were small--probably once

a year--and continue to do it now.)

CONTINUING ACTION OR JUST STOPPED?
Sometimes, depending on the context, the activity in a present perfect
progressive sentence may continue or may have recently stopped just before
the speaker says the sentence.

We've been cooking since 10 this morning, and we're almost done. (This
action is continuing; they are still cooking.)
We're finally finished; I can't believe we've been cooking since 10 this
morning. (This action has just stopped.)

The kids have been swimming for 5 straight hours! I can't believe they're
not tired yet. (The kids are obviously not done swimming.)
They're going to the locker room to change. They're exhausted; they've
been swimming for 5 straight hours! (They have obviously stopped swimming
and are now going to the locker room.)

PRACTICING THE PRESENT PERFECT PROGRESSIVE
Here are a few ways to practice this tense:
1. Say how long you've been doing something in your life that you enjoy. Use "for" or
"since."
(I have been practicing karate off and on for 20 years.)
2. Say how long you've been doing something today that you are still doing or you just
finished. Also use "for" or "since"
(I have been watching movies since I woke up this morning."

I hope you found this useful. Practice as much as you can, and good luck!